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

1/10/18 C6403

January 9, 2018

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-25:00

"Super-Set"

Deadlift                DB Bicep Curl

1x10 @ 40%          1x10 @ 15%BW

1x7 @ 50%            1x10 @ 20%BW

4x7 @ 60%           2x10 @ 25%BW

 

"Pumping Back Squats" (25:00-35:00)

1x10 @ 45%

1x10 @ 50%

1x10 @ 55%

1x10 @ 60%

 

BATTLE 35:00-55:00

AMRAP8

12 DB S2OH @ 20% Jerk

9 Box Jumps (24/20)

6 T2B / K2E

Share on Facebook
Share on Twitter
Please reload