Spark CrossFit – CrossFit

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Warm Up and Skill

Warm-up (No Measure)


1) Joint Prep Routine

2) 2 Rounds

Partner Wheel Barrow Walk: 50 feet each person

2 x Alternating 10 KB Swings each partner

20 Partner Med Ball Chest Pass


Work up in weight for the kb swing as needed. Set-up rowers and/or bikes and organize logistics


With a partner complete

150 KB Swings (70/55, 25/20/15/10/5 reps each)

150120 Calories on the Assault Bike or Rower (one person works at a time)

150 Burpees (25/20/15/10/5 reps each)
*If you do not have enough rower or bikes there are 2 options:

1- Have people start on the rower and run heats. The row/bike should not take longer than 8 minutes

2- Substitute a 1 mile run for the bike or row. One person works at a time.

**For the Swings and Burpees:

One person does 25 reps, then the next person does 25 reps. The first person then does 20 reps and then the next person does 20 reps. Continue until each person does 5 reps.

Scaling Options (No Measure)


If there are 2 newer athletes together scale to:

100 Swings with lighter weight

100/80 Calories on the row

100 Burpees

Athletes can also scale by partnering up with an athlete of higher capacity and break up the reps in any fashion.

Cool Down (No Measure)

Partner Med Ball Tuck Pass, 5 x 30 seconds with 30 seconds rest between sets.