Spin City

Jun 10th, 2018

Category: CrossFit

Spin City

Arthur

Weekly Strength/Benchmark Schedule – Click Here

Warm Up
P1- 15/10 Cal Bike
P2- Cuban Press w/ Change Plates
Switch
P1- 15/10 Cal Bike
P2- Is, Ys & Ts w/ Change Plates
Switch
P1- 15/10 Cal Bike
P2- Pass Throughs in Bottom of Squat
Switch

Strength
Overhead Squat
3-3-3-3-3

WOD
40/30 Calorie Bike
50 Push-ups
30/20 Calorie Bike
50 Sit-ups
20/15 Calorie Bike
50 Air Squats

CFS Endurance Sunday – Southie Orange 10AM

7 Min. Per Station – Descending Couplet

Station 1
Run – 400m, 300m, 200m, 100m, 50m
KB Swings – 25 to 5 (by 5’s)

Rest 90 seconds

Station 2
KB Deadlifts – 10 to 1 (by 1’s)
Lateral Burpees over KB –
10 to 1 (by 1’s)

Rest 90 seconds

Station 3
Row Cal – 21 to 9 (by 3’s) / 18 to 6 (by 3’s)
Double Unders – 50 to 10 (by 10’s)

At Home WOD
AMRAP: 8
8 Burpees
16 Alternating Backwards Lunges
32 Russian Twists (each side)