Spark CrossFit – Spark30

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Warm-up

Warm-up (No Measure)

3 Minute Bike – increase rpm’s every minute from 50% – 80% effort

Then 2 Rounds

10 Single Arm Kneeling Press each arm

10 Single Leg RDL’s each leg

10 Single Arm Bent Over Row each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

AMRAP X 15 MINUTES

1000m Row*

25 Synchronized Plate Ground to OH

*Switch every 250m
The partner workout will be a wave of high intensity going back and forth. No need to all out sprint turns on the rower but this is not a pace and go setting either. For the plate ground to OH, let’s see if we can get our athletes to go a little heavier to make it a really tough 25 UNBROKEN reps. Good teams should get into the 3rd round with some teams maybe finishing 3 and breaking into a 4th? The finisher will be a great way to get in a cool down while hitting some accessory work. Feel feel free to challenge your athletes by loading them up for the finisher with maybe a plate for the sit-ups and some DB’s on the walking lunge. If your athlete needs more of a cool down, keep it unloaded.

Finisher

Metcon (No Measure)

FINISHER

2 SETS

30 Sit-Ups

50 ft. Walking Lunge

-rest as needed b/t sets