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

FRIDAY

January 31, 2019

CrossFit Spanish Fort – CrossFit

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1.5 Back Squats (5×1 Same Weight Across)

This method will make your quads work overtime and improve the bottom position of your squat. Hit full depth on the squat, pause at the halfway point on your way up, then descend once more into your full depth before coming to the top.

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

200m Run

10 2x DB Swings

10 2x DB Front Rack Lunges

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