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

7/25 Cardio Intervals

July 24, 2018

Warm Up: 0:00-10:00

 

Midline 10:00-20:00

5min AMRAP

10 Sit Outs

10 Side plank hip Drops/side

10 hollow Body Rocks

        

Strength 20:00-40:00

12min EMOM

5 Push Up +parellette Shoot Through + Dip

30 Battle Rope Slams

4 DB Front + Back  Lunges/ leg

Accumulate :30 sec Ring Support Holds

 

Metcon 40:00-60:00

Max Reps of each Exercise

1:30 work/ 1:30 rest

Giant Jump Rope

Wall Balls

Pairs of Soccer Taps

Froggers

 

Share on Facebook
Share on Twitter
Please reload