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

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3/23/18 "Spring Is Coming"

March 22, 2018

WARM UP Coach Lead 00:00-10:00


METCON 10:00-55:00



3 RFT (38min cap)

20 Cal on Assault Bike

30 Lateral Step Ups (R Leg ONLY) (RX 24”/20”) *

40 Push Ups

30 Lateral Step Ups (L Leg ONLY) (RX 24”/20”)

20 Burpees


*Lateral step ups: working leg stays on the box the entire time. Heel on non-working leg must touch the floor to complete rep.


Remaining Time: Stretch and Cool Down

Legs Up the Wall

Pec Stretch

Hip Flexor

Spinal Twist

Foam Roll: Calves, Quads, Glutes, Lats


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