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

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8/31/17

August 30, 2017

Warm-up: Coaches choice ( 5-7 min )

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CoreWork: 3 rounds ( 9 min )

1 min Hollow hold

1 min AB-ma sit-ups

1 min side plank hip drops ( :30 each side )

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Stamina Circuit- 6 rounds for max reps in 24 min of

1 min Box jumps

1 min Air squats 

1 min Jump rope

1 min Rest

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