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© 2016 by CrossFit SPOT

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01/08 Get On Up

January 7, 2019

W/U; 00:00-10:00

 

Stabilizer 10:00-20:00

2 rds- :30/:10

Flutter kicks

Side Plank Thread R

Side Plank Thread L

 

Strength 20:00-35:00

EMOM 8

1/1 DB Turkish Get Up ( AHAP)

7-12  Strict T2B/ K2E

 

Metcon 35:00-55:00

Partner Max Cals on Rower (switch every :90)

CAP 9 ( 3 rds each)

 

REST: 2 min

 

AMRAP 9

9 MB Sit Ups

9 MB Clusters

9 MB Hamstring Curls

 

Cool Down: 55:00-60:00

Low Back & Quads

 

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