Spark CrossFit – CrossFit

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Warm-up

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

Strength Work

A.: Back Squat (3 sets of: 3 Tall Box Jumps then 5 Back Squats)

*Start each set with 3 tall box jumps and go immediately into your set of 5 back squats without rest. Box height should be set at a challenging height for each set. Rest 2:00 between sets. Increase weight to today’s heavy sets. Place box height in notes.

Metcon

B: Metcon (Time)

5 Rounds for Time of:

10 Burpee Box Jump Overs

15 Kettlebell Swings (53/35)

200m Sprint

Cool Down

Cool Down (No Measure)

Cool Down with ROMWOD if time allows

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Coaches Choice