•Labor Day (Monday) Schedule: 1 Class at 8am.
•Also the week of 9/9 we will add 6am class back on Wednesday’s.
CrossFit Spanish Fort – GROUP FITNESS
Warm-Up Sets: (40% x5, 50% x5 and 60% x3)
•75% of 90% 1RM x 5 reps
•85% of 90% 1RM x 3 reps
•95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
10x250m Row Intervals (Time)
10 x 250m Row Sprints.
*:30sec Rest Between.
12 Power Snatches/KB Swings
15 Pull-Ups/Ring Rows
*15min Time Cap*
If Doing Power Snatches Pick A Weight You Can Cycle Through Mulriple Reps. KB Swings Should Be A Little Heavier Weight Than Normal