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

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Skills Saturday

March 8, 2019

Warmup 0-10

Shoulder and Scap CARs

 

 

Stabilizer 10-20

:30 on/:10 off x4 

Banded cuban press

Banded OH squat

Trx Tall kneeling fallout

 

 

Strength 20-35 DB Snatch Technique Focus

:40 on/ :20 off x4 

DB Snatch

SA OH Carry

Lateral Leg Lowers

 

 

Metcon 35-50

12min AMRAP

400m Run

2 Rope Climbs/5 Rope Getups

12 Candlestick Rollbacks

 

 

Cooldown 50-55

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