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

11/29/17: Squat Goals

November 28, 2017

 

Warm Up Coach Lead 00:00-10:00

 

Stabilizer 10:00-20:00

3 Rounds :20work/:10rest

Squat Hold 

Arch Hold 

Handstand Hold 

(stay at each exercise for 3 rounds then :30

transition to next exercise)

 

Strength  20:00-45:00

4 Rounds :45work/:15rest

Suitcase Walking Lunge (one KB each hand)

Plank Spiderman Crawl

TRX Ring Rows

Overhead Squat w/ Vipr (scale to Dowel)

 

Metcon 45:00-55:00

AMRAP8 

8 Dowel Overhead Squats 

8 Lat Burpees Over Dowel

16 Hollow Rocks w/ Dowel overhead

 

 

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload