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© 2016 by CrossFit SPOT


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



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

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