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


February 17, 2019

CrossFit Spanish Fort – CrossFit

“You have two choices.. see Monday as the start to a long & grueling week, or make the conscious choice to use the first day of the week to propel you to success and more happiness. Monday should be a day to be enthusiastic and to appreciate how we are blessed to have another week and another day of life. Perspective is everything.”

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Warm-up (No Measure)

5 Minutes Mobility+Banded Shoulder Stretches


3 Rounds

5 Strict Pull-Ups

5 Strict DB Presses Or Strict HSPU

10 Groiners (Stepped Out Mountain Climber)

10 Kips On Rig

:30sec Bike

Then, With Empty Bar

10 Back Rack Elbow Pumps

5 Stiff Leg Deadlifts

5 Front Squats

5 High Hang Squat Cleans

Then Build To Clean WOD Weight

TOP HEAVY (AMRAP – Rounds and Reps)

20min AMRAP


3 Squat Cleans 135/95

5 Burpee Pull-Ups

7 DB Push Press

9 Knees To Elbow


3 Squat Cleans 185/125

5 Muscle-Ups


9 Toes To Bar

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