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

FEEL GOOD FRIDAY

February 07, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Mobility+Dynamic Stretching

Then,

2 Rounds

10 PVC Pass Throughs

5 Strict Pull-Ups

10 Kips On Rig

10 DB Strict Press

Metcon (Time)

10 Burpee Pull-Ups/ Muscle-Ups

400m Run

20 Pike Push-Ups/ HSPU

400m Run

30 Box Jumps

400m Run

30 Box Jumps

400m Run

20 Pike Push-Ups/ HSPU

400m Run

10 Burpee Pull-Ups/ Muscle-Ups

*25min Time Cap*

*RX Pike Push-Ups Are Off The Box

*If You Feel Efficient In Your Pull-Ups + Dips Then Try Box Assisted MU

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