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

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Push and Pull

January 13, 2020

Starter 10min

MB OH Squat 3x8

Tempo Push Up 3x5 (4:2:1)

SL DB Glute Bridge 3x(12)

 

Main Course 20min

Heavy Split Squat 3x(8)

Pullup 3x (Decreasing Ladder from Max: Max, -1, -2)

Narrow Squat Hold w Pistol extensions 3x(5)

Banded Marching Sprints 3x20s

 

Desert 8min AMRAP

Handstand Shouder Taps x6

Hanging Hollow Body 20s

SA swing x9

SA Clean x6

SA Push Press x3

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