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© 2016 by CrossFit SPOT

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Hump Gains

March 10, 2020

Starter 10min

Standing Pelvic Reaching 3x5 breaths

Lunge w Balance 2x 60s e/

Pullup Negatives 2x4/6

KB swing 2x10

 

Main Course 20min

Back Squat 5x6 (+2 warmup sets)

 

Dessert 10min AMRAP

SA swing x6

SA clean x6

SA press x3

SA snatch x3

OH/racked Lunge x6

Hanging Hollow to Arch x6

Pullup x3/6

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