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

4.5 150 people love our classes

Privacy Policy

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

10/17/17

October 16, 2017

Warm-up; Coaches choice 5-7 min

_______________________________

CoreWork- AMRAP 5

20 bicycle crunches

10  hollow rock

_______________________________

Strength- : 45 / :15 for 4 rds

Rope Pull-ups ( from ground )

Lateral hopes over hurdle

Viper wood choppers ( 10 each side )

KB SL deadlifts

______________________________

Conditioning-

EMOM15

Min 1- 20 OH mb lunges

Min 2- 100 Single under

Min 3- 30 Ball Slams ( Heavy )

Share on Facebook
Share on Twitter
Please reload