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© 2016 by CrossFit SPOT

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01/06 Bodybuilding

January 5, 2019

W/u: 00:00-10:00

 

Midline 10:00-15:00

TABATA

Plank Bird Dogs

Unilateral Dead Bugs

 

Strength 15:00-30:00

:30/:15x4

KB Goblet Bicep Curls

DB Calf Raises (Heavy)

Wall Sit w/ Db Front Raises

TRX Tricep Extensions

 

Metcon 30:00-55:00

AMRAP 20

200m MB Run

60 MB Soccer Taps

30 MB Burpees

15 Wall Balls

** keep your MB with you**

 

Cool DOwn 55:00-60:00

Back Extension over MB

Straddle over w mb

 

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