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

FRIDAY

CrossFit Spanish Fort – CrossFit

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CHOOSE YOUR STRENGTH

Take Your Pick Of “Strength” According To Your Goals.

Strict Press (5×3 Building Weight)

STRICT HSPU WORK

10min EMOM:

Min1: Max Strict HSPU

Min2: 30sec Max Hollow Body Hold

*Scaling: #1) Pike HSPU Off Box, #2) DB Strict Press

Half Kneeling Arnold Press (5×5 Each Arm Building Weight)

These Are Single Arm With A DB

Class WOD

Metcon (Time)

3 Rounds

400m Run

20 Box Jump overs

15 Push Press (DB or Barbell) -Or- HSPU

*95/65 On Bar. 50/35 On DB.

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