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© 2016 by CrossFit SPOT

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"We are two wild & crazy guys!"

April 20, 2018

Stabilizer 10:00- 25:00

:30/:15x3 

Miniband SLGB

DB Plank Pull throughs

DB Side bends

Hanging Leg Lifts

 

 

 

Strength 25:00-45:00

:40/:20x4 

Handstand Holds

MB Over the Shoulder

Pull Ups

KB Suitcase Deadlifts

 

 

 

Metcon  45:00-60:00

15 min Cap

FT: 100 Cal Bike

Buy in 3 burpees every minute

 

** Parner 1 starts with 3 Burpees and then

bikes for the remainder of the minute. Switch

every minute until 100 Cals is completed!!

 

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