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© 2016 by CrossFit SPOT


Hump Gains

March 5, 2020

Starter 10min 3RFT

Superman with PVC OH row x8

Hollow Body to Superman roll x8

Heavy Swing x5

Goblet Squat x5


Main Course 20min

Back Squat EMOM with 3 warmup sets

4min 85-90% x1

5min 75-80% x2

6min 70% x3


Dessert 12min EMOM

Row 45s

Row 45s

Low Plank Reaches x35s

Heavy Racked Hold x35s

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