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

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07/15/17

July 15, 2017

Warm-up: Coaches choice 5-7 min

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CoreWork: 3 rounds

1 min hollow hold

1 min v-up

1 min arch hold

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Strength Conditioning- :45 / :15 for 4 rds

TRX Chest press

Band pull apart

KB one arm rows ( :23 sec each side )

Squat jump

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MetCon:

400m Run

30 KB Swings

30 Box jumps 

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