⚡⚡SPARK PRO SHOP ⚡⚡
Spark CrossFit – MOVE + LIFT
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
2:00 of Down and Back Running Drills!
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
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