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

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3/18/17 Give it all you have today, leave nothing for tomorrow.

March 17, 2017

 

Warm-up

Sprints (3 athletes at a time)

2x100M @ 50% intensity 

2x100M @ 70% intensity 

2x100M @ 85% intensity 

4x100M @ 100% intensity 

(This is only to the fire hydrant and jog back to recover)

 

MetCon: Tabata Circuit" :20/:10  8rds/4min

Sit-ups 

Hollow Rocks

Jump Rope

Viper Push-Press

Split Jumps

* 1 Min rest between exercises*

 

Strength- :45/:15 4 rds (16min)

Resistance Band High pulls

KB Swings

TRX "i" Deltoid Raises

Rope Slams

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