Spark CrossFit – CrossFit Performance

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General Warm Up (No Measure)

One time through:

Side shuffle Right 50m

Side Shuffle Left 50m

Backward run 50m

Forward Sprint 50m

12 Air Squats

12 Hollow Rocks

12 Supermans

12 Burpees

12 Pullups or Kips

12 Jumping Squats

24 Jumping Jacks

30 Second handstand hold or 30 Foot Handstand Walk

A: Single Arm Dumbell Row (Every 2 Minutes for 5 Sets: 8 Reps each side)

B: Metcon (Time)

Five Rounds for time:

300m Row

10 lateral burpees over the rower

1 minute rest between rounds

Cool Down (No Measure)

Cool Down with ROMWOD if time allows

-or-

Coaches Choice