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Spark CrossFit
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Spark CrossFit – Challenge Metcon (AMRAP – Rounds and Reps) 25 min AMRAP With a partner – Partner A works while Partner B runs. When runner returns, athletes switch. Partner B picks up wherever Partner  A left off. 200m Run 10 KBS 10 Straight Leg KB DL 5…
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Spark CrossFit – Surge Bootcamp Metcon (AMRAP – Reps) Tabata
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"Expect the best. Prepare for the worst. Capitalize on what comes." – Zig Ziglar Workout of the Day for Tuesday 12/12/2017

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Spark CrossFit – CrossFit Joint Prep Warm up (No Measure) https://youtu.be/Pz-4-iHX2TY 10 x each -Neck right & left -Neck up & down -Neck crescent -forward shoulder rolls -backward shoulder rolls -arm circles forward (getting bigger) -arm circles backward…
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Spark CrossFit – Weightlifting & Barbell Warm Up and Skill – Jump Rope (Tabata, alternating singles and doubles if ya got ’em) – Joint Prep (Line drills, dynamic mobility, etc) – Barbell Warm-up Progressions Skill Today’s the day! Time to go heavy if…
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Spark CrossFit – Challenge Spark Warm-up (No Measure) Run 400m then 25 ft high knees 25 ft butt kickers 25 ft spiderman 25 ft solders 50 ft side shuffle 50 ft carioca then 2 rounds: 5 burpees 7 air squats 9 ring rows Metcon (AMRAP – Rounds and Reps)…
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Spark CrossFit – CrossFit Line Drill Warm Up (No Measure) 200 Meter Run then Line Drills: Quad Stretch Knee to Chest Solder Kicks Knuckle Drags Side Lunge Walking Samson Walking Spidermans Inch worms Toe Walk 3 Air Squats + Broad Jump High Knees Butt…
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Spark CrossFit – Surge Bootcamp
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Spark CrossFit – Weightlifting & Barbell Warm Up and Skill – Jump Rope (Tabata, alternating singles and doubles if ya got ’em) – Joint Prep (Line drills, dynamic mobility, etc) – Barbell Warm-up Progressions Skill Today’s workout is about consistency.…
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Spark CrossFit – CrossFit Jogging Active Stretching Warmup (No Measure) Form a ring around the perimeter of the gym and have athletes runnings laps at an easy pace around the perimeter. Alternating Between :20 Seconds Active Stretching and :20 Seconds…
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