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Spark CrossFit – MOVE

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Warm-up

Warm-up (No Measure)

400m Run

10 Synchro Burpees

10 KB Deadlifts (light)

200m Run

10 Synchro Burpees

10 KB Swings

100m Run

10 Synchro Burpees

5 Deadlifts+ 5 Swings

Strength/Skill

Metcon (Weight)

EMOM x 12:00

1.) 12 DB Split Squats (R)

2.) 12 DB Split Squats (L)

3.) :50s Plank
Athletes have the green light to build as long as they are maintaining form and hitting their rep count within the minute allotted.

If athletes want to build, wait until halfway through the EMOM to let the legs warm up and the body feel balanced.

Metcon

Metcon (Time)

7 ROUNDS FOR TIME:

10 RKBS (53, 35)

10 Burpees

200m Run

-15:00 Cap-
2:00 per round is what we need to finish the workout.

Get after it today! Keep a consistent effort on your rounds, pacing is key today. Sustainable efforts for a lot of rounds.