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

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8/22/17

August 21, 2017

Warm-up: Coaches choice ( 10 min )

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CoreWork- :45 / :15 for 3 rounds ( 9 min )

TRX Pikes

Wall walks 

Mt. climbers 

Ab-mat sit-ups

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

Band pull-aparts

Viper SL Deadlifts 

Tripes dips

TRX Low rows

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Conditioning- 3 rounds for time

200m Run ( to 2nd NO STANDING SIGN PASSING THE FIRE HYDRANT )

30 Air squats ( use mb as a target )

30 Mb Slams 

 

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