CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

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Partner throwdown Thursday

January 16, 2019

Warmup Coach Led 0:00-10:00

 

 

Stabilizer 10:00-20:00

:20/:10x4

Banded Anti rotation Press hold 

Trx tall kneeling fallouts 

Plank Jacks

 

 

 

Strength 20:00-35:00

You go/I go 3min stations (Score how many rounds)

1. 10 heavy KB Deadlift /10 Push-up  (wait for partner to finish reps before you start)

2. 10 KB swings/5 strict double DB presses 

3. 10 DB racked squats/5 strict hanging leg lifts

 

 

 

Metcon 35:00-50:00 Shared reps for time 15min Cap (Partners start at different movements to work at same time)

100/80 cal AB

80 box jumps 

60 alt DB snatches 

40 burpees

20 DB Clusters

10 Vups

 

 

 

Cooldown 50:00-55:00

Lat, tricep, quad stretch

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