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

HUMP DAY

December 18, 2018

Announcements

**CHRISTMAS SCHEDULE**

•Fri. 12/21: 5am-11:30am Classes Only
•Sat. 12/22: 9am Class (12 Lifts of Christmas WOD)
•Mon. 12/24: 8:15am Class Only
•Tues. 11/25(Christmas): Closed
•Wed. 12/26 4:30pm 5:30pm 6:30pm Classes Only

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Foam Roll+ Banded Hammie Stretch + Dynamic Stretch

Then,

3 Rounds

:45 Bike

5/5 Reverse Lunge Into Single Leg RDL’s W/ DB’s

10 Stepped Out Mountain Climbers

10 Glute Bridges

Sumo Deadlift (5×3 Building Weight)

Metcon (AMRAP – Reps)

5 Rounds For Max Reps

:30 Sumo High Pulls

:30 Rest

:30 AbMat Or GHD Sit-Ups

:30 Rest

:30 Assault Bike Cals

:30 Rest

RX: 75/55 RX+:115/75

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