Spark CrossFit – CrossFit


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Warm-up (No Measure)


1) 2 Rounds

1 Minute Easy Row

45 seconds Upper Back Roll

10/side Dynamic Hamstring stretch

5 Rollover V-sits

10 Long Lunges


Gymnastics Skill (Time)


With a 10:00 Minute clock, 3 sets of:

25 feet Wheel Barrow Walk w/ Partner

Scale up: Handstand Walk, spotted HS walk with PVC or Pike wheel barrow walk

scale down: solo bear crawl.

INTENDED STIMULUS: Working midline stability along with shoulder flexion and extension under load.

Metcon (4 Rounds for time)


4 x 1000m Row

*Rest 3-4 Minutes between efforts

(30:00 time cap)

Hard rowing intervals. take 3-4 rest periods to ensure maximum intensity with each interval.

Scaling Options (No Measure)


If an athlete exceeds 5 minutes on a row, scale to 750 meters.

Cool Down


Cool Down (No Measure)

Pigeon Stretch, 60 seconds per side