Spark CrossFit – CrossFit


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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

Strength Work

A.: Bench Press (4 reps, every 3 minutes, for 15 minutes (5 sets))

Record today’s heaviest set of 4


B: Metcon (AMRAP – Reps)

Climb the ladder as high as possible in 12 minutes:


Push Ups

Pull ups

Box Jumps (24/20)

Cool Down

Cool Down (No Measure)

Cool Down with ROMWOD if time allows


Coaches Choice