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

10/24/17 New You Challenge Wk3 Day 1

October 24, 2017

WU - 0:00-15:00

800M Run (make a left on Columbus until you face water fountain and back)

10/15 Wall Balls (appropriate weight)

20 Band Pull-apart

400M Run (4th pole)

15 Wall Balls

15 Band Pull-apart

200M Run (2nd Fire-hydrant)

20 Wall Balls

10 Band Pull-apart

 

GENERATOR (Conditioning) 15:00-35:00

45sec work/15 sec rest 

3 Rounds

1. Parallette Dip

2. Band Upright Row

3. MB Step-up

4. Burpee

 

BATTLE (Met-Con) 40:00-55:00

AMRAP 12

12/16 Vipr/BB Push Press

12/16 Hollow Rock

12/16 Lateral Jump over MB

12/16 MB Reverse Lunges (total)

Share on Facebook
Share on Twitter
Please reload