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

11/2/17 C4604 "Hump-day Conditioning"

November 1, 2017

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-25:00

Superset:

"Back Squat"       "Up Right Row"

1x10 @ 40%          1x10 @ Bar

1x10 @ 50%          1x10 @ 10%BW

3x7@ 60%            3x10 @ 15-25%BW

 

GENERATOR 25:00-55:00

3 Rounds Each (Alternate Rounds)

 

AMRAP3

Max Cal. Row

 

:90 Rest

 

AMRAP3

50 DU / 25SSD / 100 Singles

1x CYNDY (5 Pullups, 10 Pushups, 15 Air Squats)

 

:90 Rest

 

Share on Facebook
Share on Twitter
Please reload