Spark CrossFit – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

CrossFit Shoulder Warm-Up (No Measure)

400m Warm Up Run and then…

Then Two Rounds of:

10 Perfect Air Squats

10 Hollow Rocks

10 Supermans

10 Scap Retractions from Hang

30 second Nose to Wall HS Hold or 30 feet handstand walk

Metcon

Metcon (Time)

For Time:

21-15-9

Dumbell Thrusters (50/35)

*50 Double Unders before each set

-Rest 3 Minute then-

21-15-9

Dumbell Power Cleans

Toes to Bar

Cool Down

Cool Down (No Measure)

Cool Down with ROMWOD if time allows

-or-

Coaches Choice