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

3/28/18 "Wicked Wednesday"

March 27, 2018

WARM UP Coach Lead 00:00-10:00

 

CONDITIONING 10:00-35:00

Battle Rope Alt Waves 5x :20/:10

Rest :45

Kettlebell Swing (RX 24/16) 5x :20/10

Rest :45

Plank Jacks with Miniband 5x :20/:10

Rest :45

Manmakers (RX 35/20)

Rest :45

Hanging Knee Raises (adv: strict TTB) 5x :20/:10

 

METCON 35:00-55:00

Time Cap: 15min

400m Row

Then

40-30-20-10

Alt DB Snatches (RX 40/25)

V Ups

MB OH Slams (RX 20/14)

 

 

Share on Facebook
Share on Twitter
Please reload