January 24, 2019
0
CrossFit Spanish Fort – CrossFit
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
