Spark CrossFit – CrossFit Performance

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Running Intensive Days (No Measure)

500m Row or .8 mile Bike

Two Rounds:

30 sec. Calf Stretch Right

30 sec. Calf Stretch Left

45 sec. Standing Couch Stretch Right

45 sec. Standing Couch Stretch Left

10 Perfect Air Squats

10 Supermans

10 Hollow Rocks

5 Burpees

A: Metcon (AMRAP – Reps)

Every Minute on the Minute for 10 Minutes:

Odd Minutes: 15 seconds of max Chin Ups

Even Minutes: 8 Alternating Dumbell Snatches (suggested 50/35)
score is number of chin ups

scaled do ring or bar rows

B: Metcon (Time)

Four Rounds for Time:

400m Run

25 hollow body rocks
Push yourself on the run. Work on mainting a flexed lumbar during hollow rocks, pull the knees into the chest to help if feet out is too hard

Cool Down (No Measure)

Cool Down with ROMWOD if time allows


Coaches Choice