September 05, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Bench Press (4×5 @50-60%)
Superset W/ 10 Standing Oblique Crunches Each Side + 20-30sec Hollow Hold
-Or-
Metcon (No Measure)
5 Supersets
15/12 Cal Bike
20 Russian Twist
20sec Hollow Hold
*Rest 90sec Between Sets
Class WOD
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Substitute DB’s For Barbell If Needed