Spark CrossFit – CrossFit

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Shoulder Intensive Days for Pressing or Pulling Overhead (No Measure)

Jump Rope 4 Minutes

Then Two Rounds of:

10 Perfect Air Squats

10 Supermans

10 Hollow Rocks

20 Jumping jacks

30 second nose to wall handstand hold

A: Bench Press (Every 2 Minutes for 5 sets: 5 Reps)

Choose a challenging but doable weight and stay there for all 5 sets.

B: Metcon (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 12 Minutes:

7 Strict Chin Ups

14 Alternating Dumbell Snatch 50/35

21 Double Unders

Cool Down (No Measure)

Cool Down with ROMWOD if time allows

-or-

Coaches Choice