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

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"Daaaaa Beeeeaaaarrrs."

April 21, 2018

Stabilizer: 10:00-25:00

3x:30/:10 @ each

:30 sec transition

  1. Standing Band Anti rotation Hold

  2. SA DB OH Sit Ups

  3. Ring Support Hold

  4. Diagonal Swimmer

 

Strength: 25:00-45:00

6min Supersets (4 rds x12 reps each) 1 min rest.

  1. SA KB Racked Squat (RX 24/16) + Tempo Ring Rows (3 up, 3 hold, 3 down)

  2. MB Hamstring Curls + 1/2K 2DB OH Press(RX 30/20)

 

Metcon:45:00-60:00

12EMOM

1)11/9 cals on Bike

2) 6 sit Ups + 6 burpees

3)16 MB OH Slams

 

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