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

4.5 150 people love our classes

Privacy Policy

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

Test Yourself!

March 21, 2019

Warmup 0-10

 

 

Stabilizer 10-20

:20 on/:10 off x4 

MB OH squat

Copenhagen side plank (1 foot slightly elevated on 6" or 12" box)

Active Hang Hollow Body hold

 

 

 

Strength 20-30

:20 on/:20 offx5 (Week 4 of Squat/Pullup Day-Test your weights-go heavy!)

Double Racked DB squat

Pullup (test strict reps before using light band)

KB Waiters Carry (Neutral Wrist)

 

 

Metcon 30-50

1 RFT 18min Cap

Row 2000m

Run 800m

40 Heavy MB to OH

30 Low Plank Rotations

20 Pushups

10 Squat Jumps

 

 

Cooldown 50-55

Share on Facebook
Share on Twitter
Please reload