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

10/24 "The Four Seasons"

October 23, 2018

WARM UP 00:00-10:00

 

STABILIZER 10:00-15:00

3min Plank (hold entire time or accumulate as much time in the hold as possible)

 

STRENGTH 15:00-35:00

EMOM12

10/10 Weighted Lateral Box Step Ups (1DB 35/25)

8/8 Bicep Curls Max Weight

15/15 TRX Mt Climbers (with control!)

 

METCON 35:00-55:00

4 RFT (16min cap)

15/12 Cal Row

30 Air Squats (to target)

10 V Ups

15/15 MB Overhead Lunges

 

COOL DOWN

Hip Flexors

Quads

Share on Facebook
Share on Twitter
Please reload