Spark CrossFit – CrossFit


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“Death is more universal than life; everyone dies but not everyone lives.” – A. Sachs

Class WOD

Running Warm Up (No Measure)

high knees down and back

A-skip down

B-Skip back

Straight leg run down and back

Side Shuffle down and back

Carioca down and back

“Cement Mixer” (7 Rounds for time)

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar

On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc.

Scaled run distance to 300m or 200m if needed once the runs begin taking longer than 2:00