Spark CrossFit – CrossFit Performance

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Leg Strength Days (Squatting and Deadlifting Intensive) (No Measure)

Row or Assault Bike 30/25 calories

Then Two Rounds of:

10 Perfect Air Squats

5 Inch Worms

10 Alternating Jumping Lunges

20 Jumping Jacks

A: Back Squat (Every 3 minutes for 3 sets: 10 Reps)

Stay at the same weight or slightly heavier than your 20 rep from last week for all 3 sets

B: Metcon (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 12 Minutes:

10 thrusters 75/55

10 hand release push ups

10 sit ups

Cool Down (No Measure)

Cool Down with ROMWOD if time allows


Coaches Choice