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

HAPPY MONDAY

February 03, 2019

CrossFit Spanish Fort – CrossFit

“Movement is a medicine for creating change in a person’s physical, emotional, and mental state.”

View Public Whiteboard

Warm-up (No Measure)

WARM IT UP

5 Minutes Mobility

Then,

3 Rounds

:45sec Bike

10 Groiners (Stepped Out Mountain Climber)

10 DB Thrusters

Then, With Empty Bar

10 Back Rack Elbow Punches

10 Front Rack Elbow Punches

10 Stiff Leg Deadlifts

10 Thrusters

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Metcon (No Measure)

OPTIONAL EXTRA WORK

5×5 DB Bench Press (Building Weight)

*Superset W/ 1min Plank Hold

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