Spark CrossFit – CrossFit

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“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” – Bill Copeland

Deadlift Warm-up w/ Progression (No Measure)

GENERAL WARM-UP (0:00-12:00)

1) 2 Rounds

25 Foot Lateral Lunge

25 Foot Inchworm

25 Foot Spiderman

15 Good Mornings w/ PVC

5 Beat Swings + Stop

*Stop on each swing


Deadlift Progression

*5-7 reps at each piece of the progression


-mid-shin to knee

-knee to hip

– reverse back down to mid shin

Metcon (AMRAP – Rounds and Reps)

As Many Rounds as Possible in 18 Minutes of:

21/15 Calorie Bike

18 Deadlifts (135/95)

15 Toes to Bar

12 Box Jumps

Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30