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

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Dia de los Pesos Muertos

March 4, 2019

Warmup 0-10

 

 

 

Stabilizer 10-20

:30 on/:10 off x4 

Contralateral KB SLDL

DB Partial Getup to 1/2k (extra: add press in e/ position)

Low Plank w SA reach

 

 

Strength 20-35

12min EMOM

8 1/2k SA DB press

10 Heavy KB DL

12 Cosack Squat (extra: Hold MB at chest)

 

 

Metcon 35-50

12min AMRAP

Follow the Leader (Partner A must complete 12/18 cal on bike before Partner B and C can move on. Score Lateral Step overs.) 

 

Bike 12/18 cal

Rope Climb/rope get ups (until partner A finishes bike)

Lateral step overs (until partner A finishes bike)

 

 

Cooldown 50-55

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