Spark CrossFit – CrossFit Performance

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Warm Up for Pressing and Jerk Movements (No Measure)

200m Run

2 Rounds:

6 PVC Pass Through

6 Jumping Lunges

6 Good Mornings

With Barbell:

2x 10 sec each arm Front Rack Stretch with Barbell

5 Front Squat

5 Strict Press

5 Push Press

5 Push Jerks/Split Jerks

A: Split Jerk (Every 60 seconds for 10 sets: 1 Rep)

Start at 60%

B: Metcon (Time)

3 Rounds for Time:

15 Power Cleans 115/80

45 Double Unders

15 Push Jerks 115/80

45 Double Unders

Cool Down (No Measure)

Cool Down with ROMWOD if time allows

-or-

Coaches Choice