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© 2016 by CrossFit SPOT

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March 9, 2020

Starter 10min

Quadruped Pelvic Reaching 3x5 breaths

Glute Bridge into Rope Climb Row 3x8

FFE Split Squat 3x(40s)

Ring Dips 3x5

 

Main Course 20min

Rope Climb Skill Practice 4x1 full/3 partial

High Step Ups w/ Eccentric lower 4x(8)

Ring Muscle Up Practice 4x 2 full/4 partial

Back Extensions 4x10

 

Dessert

Row 2000m

90s Max TTB & Pushups (Switch as many times as necessary)

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