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

FRIDAY

January 24, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Banded Stretches + Dynamic Warmup

Then,

3 Rounds

10 Ball Slams

5 Scap Pulls

10 Reverse Lunges Into Single Leg RDL

5 Strict Pull-Ups

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

25’ Single Arm OH Walking Lunges

8 Burpees

25’ Single Arm OH Walking Lunges

8 Pull-Ups (RX) Chest2bar (RX+)

RX Dumbbells: 40/25

RX+ Dumbbells/ 50/35

*Every 5’ Of Lunges =1 Rep

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