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

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Fri*Yay

March 28, 2019

Warmup 0-10

 

 

Stabilizer 10-20

:30 on/:15 off x4 

SA Plank

BW SLDL

Beast Hold

 

 

Strength 20-30

Strength :30 on/:15 off x4 

1/2k SA DB Press

KB Deadlift

TRX HS Curl

 

 

Metcon 30-50

15min AMRAP

Bike 15/20 Cal

20 DB Snatches (20/30)

15 KB Swings (16/24kg)

10 Inchworm to Pushup

 

 

Cooldown 50-55

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