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© 2016 by CrossFit SPOT

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Push & Pull Strength

March 4, 2020

Starter 10min

Pullup negatives 3x4/6

Pistol squat progressions 3x (4)

KB Snatch technique 3x(4)

 

Main Course 20min 3RFT

FFE split squat x(10)

One arm push-up progressions x(3/5)

Elevated SL hip thrusts x(12)

Pullup hold leg lifts x4/6

 

Dessert 10min AMRAP

Bike 12/15 cal

Rollback to pistol x10

TTB x8

Snatch x6

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