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

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7/27/17

July 26, 2017

Warm-up: Coaches choice ( 10 min )

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CoreWork: AMRAP 10

20 V-ups

40 Bicycle crunches

60 Mt. Climbers 

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Strength Circuit- :45 / :15 for 4 rounds ( 16 min )

TRX Front squats 

KB one arm chest press ( 10-12 each arm )

DB Lateral Lunges ( 10-12 each leg ) M- 25 / F- 15 Lbs

Viper Front raises ( shoulder raises ) HEAVY

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Conditioning- 

5 Rounds for time

20 Heavy MB Slams

20 Heavy MB Cleans 

20 Heavy MB Push Press

RX: M- 30 / F- 20 lbs 

 

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