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

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Hello February!

January 31, 2019

Warmup Coach Led 0:00-10:00

 

 

 

Core 10:00-20:00

:40 work /:15 rest x3

Straight Leg Deadbug

Trx Tall Kneeling Fallout

Sit Outs (Breakdancers)

 

 

 

Strength 20:00-35:00

15min EMOM

5 pull-ups

10 Push-ups

15 Goblet Squats

 

 

 

Metcon 35:00-50:00

12min AMRAP

2 Rope Climbs/5 Rope Getups

20 Situps

15 KB Swings

10 Box Jumps

 

 

Cooldown Coaches Choice 50:00-55:00

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