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

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Coaches Choice