Spark CrossFit – CrossFit Performance

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General Warm Up (No Measure)

One time through:

Side shuffle Right 50m

Side Shuffle Left 50m

Backward run 50m

Forward Sprint 50m

12 Air Squats

12 Hollow Rocks

12 Supermans

12 Burpees

12 Pullups or Kips

12 Jumping Squats

24 Jumping Jacks

30 Second handstand hold or 30 Foot Handstand Walk

A: Weighted Pull-ups (Every 2 Minutes for 5 Sets: 10 Reps)

try to do all 10 unbroken.

If you have strict pull ups but not weighted go 5 every 2 minutes.

If still working on pull ups, do 5 negatives + 10 ring rows

B: Metcon (2 Rounds for reps)

As Many Reps as Possible in 7 Minutes:

10 Knees to Elbows

10 Grasshoppers

20 Double Unders

rest 4 minutes then…

As Many Reps as Possible in 7 Minutes:

20 Double Unders

10 Up-Downs

5 Wall Walks
This video has explanations for up-downs, grasshoppers, and wall walks (they call it wall climb)

Cool Down (No Measure)

Cool Down with ROMWOD if time allows


Coaches Choice