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

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8/12/17

August 11, 2017

Warm-up: Coaches choice ( 10 min )

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CoreWork: 3 rounds

1 min plank hold

1 min v-up

1 min bicycle crunches 

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Strength Circuit- :45 / :15 for 4 rounds

TRX Tricep Extension

KB Squat high pill

Box step ups w/ MB

Band pull-aparts ( red or blue )

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Conditioning: 

5 rounds for time

400m Run

50 Reverse Lunges ( total reps )

25 Hand-release push-ups 

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