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

Muscle ^

March 24, 2018

W/U: 2RDS

5 Forward folds to OH Squat

10 Band Pass Throughs

10 band Pull Aparts

:15 sec bottom of push up hold

:30 extended plank hold

5 Airborn Lunges/leg

 

 

4 RDS- 18min Cap

8-12 Parallete or Ring Dips

8 Hollow Rocks

4-8 Strict C2B

8/leg Bulgarian Split Squats

 

 

3 RDS- 15 min Cap

5 Ring Kip Ups or Controlled Muscle Up transitions

10 V-Ups

5 Plank-> Push Up transitions

10 Straight Leg Sit Ups & Press

5 Candle Stick Rolls (SL if you can!)

 

 

 

6min EMOM

1) 8-10 Donkey Kicks

2)8-10 TTB

 

 

Share on Facebook
Share on Twitter
Please reload