Spark CrossFit – CrossFit

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Warm-up

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

Metcon

5k Row (Time)

Max Effort 5k Row
Rower Technique by CrossFit HQ: https://www.youtube.com/watch?v=nGD0CTE1Ylk

Larger classes will have to run two heats. If you are waiting for your heat, use the time to either:

A. Cheer like hell for the athletes who are rowing.

B. Work on something thats been needing work.

Cool Down

Cool Down (No Measure)

Cool Down with ROMWOD if time allows

-or-

Coaches Choice