SPARTAN PERFORMANCE CROSSFIT SUFFOLK
There are only 2 sessions today: 8:30am-9:30am and 9:30am-10:30am
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Spartan Performance Team Workout:
2 teams will complete the workout as follows:
STAGE 1:
All participants will begin the team workout with:
200 meter run
10 push-ups
15 air squats
20 kettlebell swings (24kg/16kg)
25 sit-ups
STAGE 2:
Team 1 will proceed to Tire Flip: Each member will perform 4 Tire Flips. You may have 1 other member assist with Tire Flips when necessary, but all members must flip or help flip the tire. The tire must be flipped 4 times for every member on the team (if there are 4 members the tire must be flipped a total of 16 times). Team 1 will not move on to Stage 3 until all members of team have completed this event.
Team 2 will proceed to the Prowler Push. Each member will push the Prowler 100'. Team 2 will not proceed to Stage 3 until every member completes this event.
STAGE 3:
Each team will collectively perform 20 box jumps per total members on their team, but this is a team effort. In other words, if there are 4 members on the team a total of 80 box jumps must be performed. This can be divided amongst the team however they wish, but each member must perform at least 10 box jumps. (24"/20")
STAGE 4:
The teams will trade events from Stage 2. Team 1 will push the Prowler. Team 2 will flip the tire.
The first TEAM to complete all 4 stages wins.
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Diana and Jen A. workout while Joe S. and Melissa P. discuss strategy….or wedding plans.
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