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© 2016 by CrossFit SPOT

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2/23/18

February 22, 2018

WU Coach Lead 0:00-10:00

 

DEFENCE 10:00-25:00

3 Rounds (:45 Work / :15 Rest)

- OH Squat Hold @ Bottom (Light.!!!)

- Mini Band Lateral Walk

- GHD Back Ext. Hold + "Y"

- Hanging Alter. Knee Raises (Slow)

 

SKILL 25:00-40:00

5 Rounds (1:00 Work / :20 Rest)

- Double Unders

- Box Jumps

*** NO Singles or SSD, Practice Practice Practice Double Under.!!!

*** Practice Rebound on Box Jump, Rest @ Top.!!

 

GENERATOR 40:00-55:00

"EMOM 10"

- 12/9 Cal Row

- 20 Ab Mat Sit-ups

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