• Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

9/24/17 "Bodyweight Sundays"

September 23, 2017

WU - Coach Led 0:00-10:00

 

PRACTICE 10:00-35:00

4 Rounds :60work/:15rest

Handstand Hold

Plate Grip (hold 1-10k plate in each hand with fingertips)

Back Extension

Box Step-ups (BW or MB/your choice)

 

GENERATOR 35:00-55:00

EMOM 12

35 Jump Squats

20 OH MB Slams (6-14lbs)

15-30 Push-ups (work for entire minute but do not do more than rep scheme)

 

 

 

 

Share on Facebook
Share on Twitter
Please reload