Spark CrossFit – CrossFit


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Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-10:00)

1) Partner Med Ball Warm-up:

Chest Pass x 10 each

Overhead Pass x 10 each

Twist to the Right x 10 each

Twist to the Left x 10 each

Granny Toss x 10 each

“Wall Ball” Toss x 10 each

1 minute of Tuck Hold Pass

2) Simple KB Swing Warm-up


Organize into teams for the workout and get set-up.


Metcon (Time)

Workout (30:00-55:00)

With a partner, accumulate 3 Rounds for time of:

100 Swings (70/55)

100 Wall Ball shots (20/14)

*1 person works at a time.

The goal is interval training with work to rest periods. Some will finish sub 25 minutes, some may go as long as 30 minutes but should not exceed this timeframe

Scaling Options (No Measure)

1) Intermediates (good capacity but struggle with wall balls and overall volume is a little high)

2 Rounds

100 Swings

100 Wall Ball

2) Novice

2 Rounds

75 Russian Swings (light weight and to eye level)

75 Wall Ball

*It is ok to partner up two people with different ability levels and have the more experienced athlete do more reps overall.

Cool Down

Cool Down (No Measure)