30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Feel Good Fri-Yay

September 05, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Bench Press (4×5 @50-60%)

Superset W/ 10 Standing Oblique Crunches Each Side + 20-30sec Hollow Hold


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

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