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

10/13 HIGH FIVE!

October 12, 2018

w/u 00:00-10:00

 

Stabilizer 10:00-15:00

Tabata ( 8x :20/:10- alternate movements)

Low Plank Hold

Superman Swimmers

 

Strength 15:00-30:00

Ascending Ladder

2-4-6-8-10… CAP 10min

2DB SL Deadlift / side

1DB OH Sit Up + Press

Heavy MB Clusters

 

Metcon 30:00-50:00

Every 4 Min- 4RDS

Partner Shared Reps

600m Row

Max Partner Push Up High Fives

 

Score is total number of Push Ups

 

Cool Down; 50:00-55:00

10 90/90 transitions

:30 sec seal stretch

:30 sec puppy dog stretch

:30 sec seated hamstring stretch/ leg

 

Share on Facebook
Share on Twitter
Please reload