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

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061917

June 19, 2017

Warm-up: Coaches choice 5-7 min

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CoreWork: As many rounds in 5 min 

10 hollow hold rocks

10 v-ups

20 bicycle crunches

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Strenght Circuit- :45 / :15 for 3 rounds ( 12 min )

Pull-ups ( modified if needed )

KB Sumo deadlift high pulls

Tricep dips

Viper Push-press 

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MetCon: 5 rounds for max reps in 20 min

1 min Wall ball 20/14 lbs

1 min Box jumps

1 min Burpees

1 min Rest

 

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