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© 2016 by CrossFit SPOT

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Benchmark Baby

March 23, 2019

Warmup 0-10

 

 

Stabilizer 10-20

Tabata (Alt movements)

Plank shoulder taps

V ups

 

 

Metcon 20-50

“YVONNE” MEMORIAL WOD

For time 25min Cap (Reps Split with a Partner, half class starts on Air Squats, half on Thrusters, everyone ends with Run)

76 Air Squats

76 Dumbbell Push Presses (25/35)

76 AbMat Sit-Ups

76 Wall Ball Shots (20/14 lb)

76 Burpees

76 Medball Twists (20/14 lb)

76 Push-Ups

76 Kettlebell Swings (16/24kg)

76 Dumbbell Thrusters (20/30)

400 meter Run with Partner

 

 

Cooldown 50-55

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