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

HUMP DAY

January 16, 2018

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

50 Double Unders

10 HSPU

1 Rope Climb

Metcon (AMRAP – Rounds and Reps)

“AT HOME” WOD

15min AMRAP

30 Mountain Climbers

20 Sit-Ups

10 Hand Release Push-Ups or Pike Push-Ups

Metcon (No Measure)

Core Crushing Buy-Out

6min Tabata: 20sec Work/10sec Rest

L-Sit Holds

Hollow Body Rocks

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