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

11/7/17 New You Challenge Wk5 D1

November 7, 2017

 

WU 0:00-10:00

NYC10:

2 Rounds

10 Cal Row/200 M Run (half group rows and other half runs, then switch)
10 Squat w/reach (total)
10 Hand Release Push-up
10 Band Pull-apart
10 Hollow Rock
(8 min cap)

 

 

PRACTICE 10:00-20:00

Rope Climb Technique (work on footwork) 
5-10 sets @ 10 sec Hanging from rope 

 

GENERATOR 20:00-45:00
75 sec work/15 sec rest (3 rounds)

1.  Wall Walk
2. Box Jumps
3. Squat then Row (bands attached to railing)
4. MB Sit-up + Russian Twist

 

 

BATTLE 45:00-55:00
AMRAP 8
30/40 KB Swings
50/65 Mountain Climbers (pairs)
30/40 MB Reverse Lunges w/OHP (at bottom of lunge, total)

Share on Facebook
Share on Twitter
Please reload