Spark CrossFit – CrossFit Performance

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Running Intensive Days (No Measure)

500m Row or .8 mile Bike

Two Rounds:

30 sec. Calf Stretch Right

30 sec. Calf Stretch Left

45 sec. Standing Couch Stretch Right

45 sec. Standing Couch Stretch Left

10 Perfect Air Squats

10 Supermans

10 Hollow Rocks

5 Burpees

A: Metcon (Time)

3 rounds for time of:

Run 800 meters

35 Good Mornings 45/35

50 sit-ups

Cool Down (No Measure)

Cool Down with ROMWOD if time allows

-or-

Coaches Choice