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

HAPPY MONDAY

February 10, 2019

CrossFit Spanish Fort – CrossFit

“SEEK ADVERSITY: It’s the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge & difficulty- those are the days that make you stronger, faster, better overall.”

View Public Whiteboard

Warm-up (No Measure)

WARM IT UP

5 Minutes Mobility

Then,

3 Rounds

10 Groiners (Stepped Out Mountain Climber)

10 DB Cuban Presses

:30sec Bike

Then, With Empty Bar

10 Back Rack Elbow Pumps

10 Front Rack Elbow Pumps

5 Stiff Leg Deadlifts

5 Front Squats

5 High Hang Squat Cleans

5 Above The Knee Squat Cleans

10 Jerks (5 Push+5 Split W/ 2sec Pause In Dip & In Catch)

Clean+Jerk Complex (7min EMOM)

1 Squat Clean + 1 Hang Sq Clean + 1 Jerk

Metcon (Time)

21-15-9

Hang Cleans

Burpees

•150 Singles (RX) 75 Doubles (RX+) After Each Round

•95/65 (RX) 135/95(RX+)

*12min Time Cap*

Metcon (No Measure)

EXTRA CREDIT/ MIDLINE WORK

4×15 Weighted Hip Extensions

After Each Set: 15 Weighted Hollow Rocks

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