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

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5/13/2017

May 13, 2017

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

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

TRX Knee tucks

Mb Russian twist

Plank hold

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Stamina conditioning: "Tabata This" :20 / :10 for 8 rds for 4 mins  (20 min total)

Tabata Row ( Max calories)

1  min rest

Tabata Box jumps

1 min rest

Tabata Viper Thrusters

1 min rest

Tabata KB swings

1 min rest

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MetCon: For time 

27-21-15-9

MB Slams

MB Push-press

MB Front squats 

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