Spark CrossFit – CrossFit


‘If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams

Line Drill Warm Up (No Measure)

200 Meter Run

then

Line Drills:

Quad Stretch

Knee to Chest

Solder Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Inch worms

Toe Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Thrusters

(completed with empty barbell)

CLASS: “90 Proof” (Time)

Teams of 3, for time:

9 x 200m run

90 Box Jump Overs (24/20)

90 Thrusters (95/65)

90 Chest to Bar Pull-Ups

90 Thrusters (95/65)

90 Box Jump Overs (24/20)

9 x 200m run

Partners rotate through the 200’s in order, with each partner doing 3 legs. Teams can break up the sets of 90 however they want. Must complete all the reps of one movement before moving on to the next.

Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30

Competitor Extra – before or after class WOD

COMP: Metcon (Time)

Row Conditioning

4 x 30/24 Calorie Row

Rest 60 seconds between efforts