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

4.5 150 people love our classes

Privacy Policy

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

4/14/17 New You Challenge Day 9

April 13, 2017

 

Warm-up

Length of Floor

Forward Lunge
Lateral Plank Walk (left)
Reverse Lunge
Lateral Plank Walk (right)
Skips
Frankenstein Walk
Lateral Shuffle (left)
Lateral Shuffle (right)

 

Strength

Push Jerk Technique (5 min)

Power Clean + Push Jerk x 5 sets (7 min)

Back Squats 4 x 10 (increasing weight)(15 min)
 

12 min AMRAP (Groups of 3)

50 Hang Power Clean 55/33lbs
40 Push Press 55/33lbs
30 Jumping Pullups

Remainder of time - Max Wall Balls 8-14lbs

WallBalls is your score

Share on Facebook
Share on Twitter
Please reload