CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

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© 2016 by CrossFit SPOT

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May 27, 2017

Warm-Up: Coaches choice ( 5-7 min)

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CoreWork- :45 / :15 for 4 rounds (12 min)

TRX Knee tucks

MB Russian Twist

Plank hold

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Stamina Conditioning: Max calories in 30 min

Teams of 2

P1- Row for Calories

p2- 30 Box jumps ( Time keeper)

Note: P1 rows while P2 perform the box jumps. Once P2 is done with the box jumps they switch.

May 26, 2017

Warm-Up: (5-7 min) Coaches choice

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CoreWork: 3 rounds  ( 9 min )

1 min plank hold

1 min mb toe touches

1 min side plank hip-drops ( :30 each side)

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Strength Conditioning: 5 Rounds For Time

400m Run

30 MB Cleans 20/14 LB

30 Push-ups

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May 25, 2017

Warm-up: Coaches choice: (5 min)

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A. EMOM 20

Odd:  15 Wall Balls 20/14 LBS

Even: 15 / 12 Calorie Row

___________2 MIN REST_____________

B. EMOM 20

Odd:  15 Kb Swings 24/16 KG

Even: 10 Burpees 

May 24, 2017

Warm-up: Coaches choice (5-7 min)

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CoreWork: AS MANY REPS OF AB-MAT SIT UP IN 5 MIN

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Strength Circuit- :45 / :15 for 4 rounds  (16 MIN)

DB Snatch (HEAVY)

TRX Single leg squats 

KB SDHP (HEAVY)

Band Tricep kickbacks (HEAVY)

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MetCon Conditioning: AMRAP 13

400M Run

21 Box Jumps

May 23, 2017

Warm-Up: Coaches choice (5 min)

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EMOM 5- 100 SINGLE UNDER ( 50 DU)

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CoreWork :45 / :15 for 3 rounds ( 9 min )

TRX Pikes

Hollow hold rocks

Bicycle crunches

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Strength Conditioning- 6 rounds for max reps in 24 min

1 min Calorie Row

1 min Box Jumps

1 min Burpees

1 min rest

May 22, 2017

Warm up: Coaches Choice ( 5-7 min)

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CoreWork:  3 rounds

1 min Ab-mat sit-ups

1 min Mb russian twist

1 min Plank hold

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Strength Circuit- :45 / :15 for 4 rounds

TRX Hamstring curls

Viper Hammer curls

MB Step-ups

Band tricep kick backs

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MetCon: 5 RFT 

21 MB Thrusters  20/14 lbs

400m Run

May 21, 2017

Warm-up: Coaches choice (5-7 min)

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Stamina Conditioning: Teams of 3 

1 mile run

100 hand released push-ups

800m run

100 synchronized sit-ups

400m run

100 wall balls 20/14 lbs

May 19, 2017

Warm-up: Coaches choice (5-7 min)

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Stamina Conditioning:

A- 150 BURPEES FOR TIME ( 10 MIN CAP )

B- For time

50, 40, 30, 20, 10 reps of

MB Cleans

Box jump over

May 19, 2017

 Warm-Up: Coaches choice (5-7 min)

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Stamina Conditioning: Teams of 2. As many calorie rows in 40 minutes.

P1- Max Calorie Row

P2- 400m Run

EVERY TIME YOU SWITCH PARTNERS, YOU WILL DO 20 SYNCHRONIZED AIR SQUATS

May 18, 2017

Warm ups: Coaches choice (5-7 min)

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Stamina Conditioning: 10 rounds for time

400m Run

20 Wall Ball 20/14 rx

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