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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m.

While Partner 1 rows, Partner 2 is performing flow stretching

10 Jumping Jacks

5 Reps of Bootstrapper Squat

5 Reps of Push-up to Down-Dog

then…

2:00 of Down and Back Running Drills!

Metcon

Mile and Meters (Distance)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Meters. Also Note Mile Time)
Part 1 is our monostructural test. A classic distance measure followed up by some rowing to keep athletes in that aerobic state for full 12:00.

On the run sub 6:00-7:00 could be the goal for the fittest. Distance wise on the rower 1500m is a great bench mark for your fittest.

For all athletes, just staying moving and getting some meters is a big win!

Bodyweight Baseline (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups
Part 2 is our bodyweight test. 1 round every 1:10-1:30 should be the goal for the fittest. For all

athletes we want to see scaling get athletes close to 1 round every 2:00.

*Rest at Least 5:00 after Mile and meters