• Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

10/7/17

October 7, 2017

Warm-up- Coaches choice 5-7 min

________________________________

Corework- 3 rounds

1 min plank hold

1 min v-ups

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

________________________________

Strength - 1:00 / :15 for 4 rounds

TRX Low to high row

Box step ups

Wall Walks

Band pull aparts

_________________________________

Conditioning- 3 rounds for time

30 Kb swings

30 Air squats 

30 Burpees

Share on Facebook
Share on Twitter
Please reload