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

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3/12/17

March 11, 2017

 

Warm Up: 2 rds:

10 Cal Row

10 OH Squats (use a band)

10 Single Leg Rdl (per side)

 

 

CoreWork: 3 rds :60sec each (9min)

TRX Pike

Hollow Hold

Bicycle crunches

 

Strength-  :45/:15 4 rds (16 min)

TRX Bicep Curls to Low Row

Dips on Parallets

DB Step-ups

KB Halos

 

Metcon: 5 RFT

10 Viper Thrusters

20 Lateral Jumps over hurdle (total)

30 Mt. Climbers (pairs)

(Time Cap: 9 min)

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