Spark CrossFit – CrossFit

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“If opportunity doesn’t knock, build a door.” – Milton Berle

Class WOD

General Warm Up (No Measure)

2 Rounds

Row or Run 200 meters

then in place…

10 Lateral Lunges

10 Spidermans

10 Rollover V-sits

10 Air Squats

Get set-up into groups as needed. Do 2 sets. Do 2 sets of 5 cal AB and 5 Wall Balls. This should be a hard, sprint style effort with fast transitions. Rest 90-120 seconds between sets.


Metcon (7 Rounds for reps)



This is workout is very demanding on the lower body and demands hard efforts with fast transitions to complete the rx’d calories/reps in each minute.

Advanced (RX+)

EMOM for 21min:

Minute 1: 20/15cal Assault Bike

Minute 2: 20 Wall ball shots (20lbs/14lbs, 10ft/9ft)

Minute 3: rest

Intermediate (RX)

EMOM 21min:

Minute 1: 15/10 cal AB

Minute 2: 15 Wall Ball Shots

Minute 3: rest


EMOM 21 minutes

Minute 1: 10/8 cal AB

Minute 2: 10 Wall Ball Shots (light ball)
Count each set of AB cals and wall balls as one rounds reps.

Cool Down

Lower Body Cool Down (No Measure)

Couch x :60/side

Frog x :60

Forward Fold x :60

Foam Roll Hamstring & Quads x 90-120 Seconds