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© 2016 by CrossFit SPOT


June 15, 2018

neck CARs

Scap CARs

1/2 K Thoracic CARs

Kneeling Lat Stretch

Seated Side Bend

Prone Thoracic Extensions

Pec Slides

Seated Wall Slides

Thoracic Extensions w/ Farmer's Hold


Quadruped Limb Reaches w/ PVC Pipe

Frog Rock

Band Pull Down Dead Bugs

PVC Hip Hinge

X Band Walks

Squat Walk Downs

March 10, 2018


8 Candlestick into pike Stretch

8 Cossack Squats

:15 sec 3 possition Planks

8 Candlestick Rolls

4 Airborn Lunges/ Leg

8 Dolphin  Push Ups

8 Kip Swings

8 straight Arm band Pull Downs


Reverse Crunches

Ankle Mobility on plates

Support Hold on rings

(2:00 rest)



SL Squat to Plates

Dip Negatives

(2:00 rest)



Pistol w/ counter balance

Ring Dips

February 25, 2018

Deep Breathing with knees over MB


Quad. Rocking

Neck CARs


Shoulder CARs


Pec smash w/ ball

Forearm Roll & trigger point

Trap Smash w/ ball

MB Thoracic Rotation

Chest Opener over MB

Supine Spinal Twist w/ legs crossed

Plow Roll Downs

Dead Bugs

Half frog Rock

Straddle Forward Folds onto ball

Breathing w/ legs up wall

February 23, 2018

Neck CARs

Seated Scap CARs

Shoulder CARs

Air guitars

Floor Slides on Foam Roller

Prone IYTW's

Miniband Wall Facing Slides

Pec PAILs/RAILs---> Pec Slides

Hanging Series

Standing Hip CARs

Plow Roll Downs

Miniband Standing Hip Flexion

Miniband Glute bridges

Hamstring PAILs/RAILs

Straight Leg Sit ups to Forward fold

February 17, 2018

W/U: 2 RDS

10 PVC Pass Throughs

10 Seated Straddle Raises

10 Hanging Arch Hollow

:20 sec ring dip hold

10 Wall Facing OHS

SKILL WORK: 10 min

Low Bar  Kip Roll Outs


Box Butterfly Drill

& Hanging reverse Shoulder Circles


8 TTB or K2E

6 Candlestick Rolls (3 SL)

4 Kipping Pull Ups


SL Box Step Ups

Dragon Flags

Airborne Lunges

Hollow to Arch Rolls

February 15, 2018

Neck CARs


Scap CARs in seal stretch

Air guitars

1/2K thoracic CARs

Golfer Swings w/ foam roller

Foam Roller Tricep Extensions in Child's Pose

Teres Minor Smash w/ ball

Quadruped or Plank Hip CARs

Bear Sit Hip Internal PAILs/RAILs

Cossak Squats

Miniband SLGB

Miniband Deadbugs

Palm on Wall Squat Hold

Plate Behind the Neck Wall Facing Squats

February 11, 2018

Neck CARs

Scap CARs

Foam Roller Resisted Shoulder CARs 

1/2k Thoracic CARs

Air Guitars

Seated Wall Slides



Standing Hip CARs

Quad Leg Hovers

Closed angle SLGB

Seated Straight Leg Hovers

1/2K Hip Flexor PAILs/RAILs

Star Touches

Roll Feet

Kneeling Foot Stretch

Ankle internal/ external PAILs/RAILs

February 10, 2018


Line Agility Drills

10 Hanging Shrugs

10 SLDL/leg

5 Plank Shoulder Taps/Side


10 Tuck Rolls

TABATA (2 rds...)

1) R Leg Jumps

2) L Leg Jumps

3) Both Feet

4) Alternating Jumps


1) 1 Rope Climb/3 Rope Walk Ups

2) :45 Wall Sit

3) 20DU/ 30 single Jumps/ 10SSD

4) 15 V-Ups


1. Depth Drop to Box Jump

2. Push Ups

3. Sprinter Jumps

4. Rope Knee Tucks

February 9, 2018

Neck CARs

Scap CARs

Shoulder CARs in Quad

1/2k Thoracic CARs

Seated Wall Slides

Pec Wall Slide & PAILs/RAILs

1/2K PVC Shoulder Extension


1/2 K Hip CARs

Quad Leg Hovers

Seated Straight Leg Hovers

1/2K Hip Flexor PAILs/RAILs

Roll Feet

Kneeling Foot Stretch

Toe Isolations

Ankle internal/ external PAILs/RAILs

February 3, 2018

W/U: 8-10 min

Across the room stuff

TABATA: Prone Arch/ Hollow Holds

Skill Work: 3-4 rds- 12 min Cap

5 each Partner PVC Hollow Push Downs

Partner Wheel barrel  Walks

5 min Skill Work

cartwheel out of handstand


1. Headstand holds/ leg lifts

2. Airborn Lunges

3.Doubel Unders

4. Box Pike Walk Arounds

5. GHD Hollow Holds

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