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

FEEL GOOD FRIDAY

January 03, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

25’ High Knees

25’ Butt Kicks

:30 Bike

10 Alt Hip Circle Squats

10 Box Step Ups

Then,

5 Scap Pulls

5 Strict Pull-Ups

5 Small Kips

5 Kips Pulling Hips Toward Bar

Back Squat (5×3 Building Weight)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

200m Run

10 Box Jumps

5 Burpee Pull-Ups (RX) Muscle-Ups (RX+)

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