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© 2016 by CrossFit SPOT

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Thick Thursday

January 23, 2019

Warmup Coach Led 0:00-10:00

 

 

 

Core 10:00-20:00

30/10x3

Beast hold w alternating limb lifts

Tall Kneeling MB Chest Pass

 

 

 

Strength 20:00-35:00

40/15x3

KB Deadlift

DB Strict OH Press

DB Step Ups

TRX Row

 

 

 

Metcon 35:00-50:00

Complete for Time, 12min Cap (Half class starts on Rower, half start on BW movements)

1000m Row

40 Russian KB Swing (16/24)

30 DB Snatches (25/35)

20 Hanging Knee Tucks

 

 

 

Cooldown Coaches Choice 50:00-55:00

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