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

FRIDAY

August 22, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Strict Press (The 3’s)

Deadlift

start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)

70% of 90% 1RM x 3 reps

80% of 90% 1RM x 3 reps

90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)

*SINGLE REPS ON THE 70/80/90% pulls

-Or-

Single Arm DB Press + Single Leg RDL

Superset The 2 Movements: 5×5 Buidling

Class WOD

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

2-4-6-8-10-12….etc.

Alt DB Snatches

Box Jumps

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