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© 2016 by CrossFit SPOT

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5/25/17 NEW YOU CHALLENGE DAY 5

May 24, 2017

 

Warm-up

6 AMRAP
3 Burpees
6 Medicine Ball Slams (4-8lbs)
9 V-ups

 

Endurance

20 sec work/10 sec rest (Tabatha x 6)
1. Parallette Dip
2. Jump Rope
3. Hollow Hold
4. MB Toe Taps
(stay at same station until all 6 rounds are complete, rest 1:00)
 

Met-Con

8 AMRAP
12 MB Ground to Overhead
12 Band Pulldowns
12 MB Reverse Lunges

(R2:00)

12-16 EMOM (depending on how much time is left)
1. 30 Rope Slams
2. 30 Jumping Jacks
3. 30 Floor Thrusters
4. 30 Bicycle Crunches (pairs)

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