Spark CrossFit – CrossFit

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General Warm Up (No Measure)

One time through:

Side shuffle Right 50m

Side Shuffle Left 50m

Backward run 50m

Forward Sprint 50m

12 Air Squats

12 Hollow Rocks

12 Supermans

12 Burpees

12 Pullups or Kips

12 Jumping Squats

24 Jumping Jacks

30 Second handstand hold or 30 Foot Handstand Walk

A: Metcon (Time)

2 Rounds For Time:

50 Wall Balls 20/14

5 Clean & Jerks 225/155

Extra: Metcon (Time)

Core Work:

3 Rounds for Quality:

30 second Side Plank Each Side

20 Hollow Body Rocks

Cool Down (No Measure)

Cool Down with ROMWOD if time allows

-or-

Coaches Choice