Spark CrossFit – CrossFit


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Partner Warm-Up (No Measure)

1) 3 Rounds

50 Feet High Knees

50 Single Unders

50 Feet Butt Kickers

50 Single Unders

2) 2 Rounds

10 Lying Hamstring Stretch

5 Rollover V-sits

10 Lateral Lunge Walk

5 Samson to Hamstring Stretch each leg

3) 2×10 Seconds each person of Partner Plank Hops

2×10 seconds each person of Junkyard dogs

2×50 Foot Wheel Barrow each person
TRANSITION (15:00-20:00)

Partner up, practice some double unders and get ready.


Metcon (Time)

With a partner,

4×400 meter run, relay style

Accumulate 300 Double Unders

4×400 meter runs

Accumulate 300 Double Unders (one person works at a time)
On the runs one person runs 400 meters while the other rests, tag your partner and they go. Each person will do 2 runs here. On the dubs athletes can alternate as needed to accumulate 300 reps.


Glycolytic interval based conditioning workout. Use near max efforts on the runs.

Scaling Options (No Measure)

1) Run

If your 400 meter run takes you longer than 2:30, scale to 200 meters.

2) Double Unders

-Intermediate-Each attempt counts as a rep. Do NOT substitute single unders today. If getting 300 double unders takes longer than 5 minutes, move on.

-Novice- Sub single unders for the doulbe unders

Cool Down

Cool Down (No Measure)

Sprinter Hamstring Stretch, 90 seconds per side

Standing Calf Stretch, 90 seconds per side