CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

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"Ve just vant to pump- you up!"

April 17, 2018

 

Warm Up: 5-6 min Max!

 

Midline 10:00-15::00

:30 each x3

-Seated leg lifts

-Low Plank Hold

-Crunch Heel Touches

-Extended High Plank Hold

 

Strength 15:00-50:00

:30/:10x3 

Double Hammer Curl

R Arm  bent Over Tricep Extension

L Arm Bent Over Tricep Extension

Renegade Rows

 

(1 min rest)

 

:30/:10x4 

Kneeling Leg Extensions

DB Calf raises

MB Tuck jumps

MB SL  Glute Bridges

Split Squat jumps (1 leg/rd)


 

Metcon: 1 mi run for time! 10 min cap

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