Spark CrossFit – CrossFit

 

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Warm Up and Skill

Warm-up (No Measure)

(0:00-15:00)

1) Running Warm-up

2) Single Under Hops 50 feet

3) Jump rope jog 50 feet

4) Sprinter Hamstring Stretch, 60 seconds per side

5)Standing Calf Stretch, 60 seconds per side

TRANSITION (15:00-20:00)

Bathroom break and partner up if needed due to equipment restrictions.

Workout

Metcon (Time)

5 Rounds for time:

50 Double Unders

200 meter run

20/15 Cal. Bike or Row

**Rest 3 minutes between rounds

(25:00 time cap)

INTENDED STIMULUS

Sub 3 minute fast pace intervals. Faster athletes will be able to do round in the low 2 minute timeframes.

Scaling Options (No Measure)

1) Intermediate (scale to achieve sub 3:15-3:30 rounds)

5 Rounds

30 seconds of Double Under attempts

200 meter run

15/12 Cal Bike or Row

*rest 3 minutes between rounds

2) Novice

5 Rounds

50 Single Unders

150 meter run

12/8 Cal Bike or Row

*rest 3 minutes between rounds

Cool Down (No Measure)

KB Calf Smash, 90 seconds per side