CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507 

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Bench Day Best Day

December 30, 2019

Starter 10min

Side Plank Row 3x(8)

Handstand Pushup 3x5

Hamstring Bridge Marches 3x30


Main Course 20min

Bench Press 5x5 (+2 warmup sets. Add 5lbs to last week)


Finisher 10min AMRAP

RFE Split Squats x(8)

Medball Rollouts x12

Split Squat Jumps x(8)

Plate Ground to OH x12

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