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

3/1 "Spring? Is That You?"

February 28, 2018

 

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-20:00

1 Round

Wall Facing Handstand Hold (sc: pike hold off box) :30/:15x3

GHD Hip Extension Hold  :30/:15x3

Plank Hold  :30/:15x3

 

SKILL 20:00-40:00

BB Thrusters from Rack – work up to max weight for 10 unbroken reps

 

EMOM10

10 BB Thrusters (max weight)

15 Push Ups

 

METCON 40:00-55:00

3 Rounds

1:00 Max Burpee Box Jump Over

1:00 Max Unbroken Kipping Swings --remainder of the time Arch Hold

1:00 Max Cal on Assault Bike

Share on Facebook
Share on Twitter
Please reload