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

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8/15/17

August 14, 2017

Warm-up: Coaches choice ( 10 min )

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CoreWork: 3 rounds  ( 9 min )

1 min Hollow hold

1 min Side plank hip drops ( ;30 sec each side )

1 min Superman hold

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

TRX  Inverted rows

Viper Push-press

Heavy Band Dead-lift 

Rope Slams ( must hold a static squat )

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Conditioning- 5 rounds foe max reps in 20 min 

1 min squat jumps

1 min plank up-downs

1 min lateral jumps over hurdle 

1 min rest

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