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

12/26/17 "Knot A-Frayed of Rope Work"

December 25, 2017

Warm Up Coach Lead 00:00-10:00

 

Stabilizer 10:00-20:00

AMRAP7

50 Flutter Kicks

30 Three-Way Jack Knives

20 Forearm Plank Hip Drops

 

Conditioning 20:00-45:00

EMOM18

 

20 Banded Bicep Curls

15 Froggers

45 Battle Rope Alt Waves (pairs)

 

20 Band Pull Aparts

15 Forggers

30  Battle Rope Jump Lunge Slams

 

Metcon 45:00-55:00

(8min cap)

21-15-9

Battle Rope Jacks

HRPU

KB Thrusters (RX 24/16)

Share on Facebook
Share on Twitter
Please reload