• Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

11/20/2017: Foundation Building

November 19, 2017

Warm Up Coach Lead 00:00-10:00

 

Core 10:00-20:00

AMRAP5

20 Hollow Rocks

20 Bicycle Crunches

20 Forearm Plank w/ Hip Drop

 

Strength 4 Rounds 20:00-40:00

:45 sec/:15 sec

Wall Walks

Supine Ring Row

KB Farmer’s Carry

Push Ups

 

Metcon 40:00-55:00

21-15-9 (15min Cap)

Wall Balls

KB Lateral Lunges (RX 24/32)

Box Jump Overs

Share on Facebook
Share on Twitter
Please reload