CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507 

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Sunday 2/4

February 3, 2018

Neck CARs

Overhead Scap CARs 

Side Plank Shoulder CARs

PVC Behind the Neck Pull Downs

Sleeper Stretch




 Lateral Leg Lowers

Foam Roller STanding Thoracic Rotations



1/2 k  Hip CARs

90/90 to butterfly

Straddle Forward Folds w/ plate

Frog Pails & Rails

Seated Straight Leg Hover



Roll feet

Ankle PAILs/RAILs w/ weight


1/2k Ankle Flexion on Wall

Airborn Lunges OR Airborn Lunges to Pistol

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