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

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Manic Monday

January 27, 2019

Warmup Coach Led 0:00-10:00

 

 

 

Midline 10:00-20:00

:30 work/:15 rest x4

TRX Plank Oblique Knee Tucks

1/2K DB Chop (Switch sides after 2 sets)

Wall Facing OH Squat (Bonus: add MB OH)

 

 

 

Benchmark Generator 20:00-50:00

For Time (20min Cap) 

“HARVEY HARRELL” FITNESS HERO WOD

 

50 Thrusters (25/35 lb DBs)

45 Air Squats

40 Burpees

35 Box Jumps (24/20 in)

30 Toes-to-Bars (K2E)

25 Hand Release Push-Ups

20 Sit-Ups

15 Pullups (Band assist)

10 Handstand Push-Ups (Pike Pushup from Box)

5 Overhead Squats (25/35 lb DBs)

 

 

 

Cooldown Coaches Choice 50:00-55:00

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