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

HUMP DAY

January 08, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minute Stretch Sesh

Then,

3 Sets

:30 Assault Bike

10 Glute Bridges

10 Cat Cows

10 Alt Reverse Lunges Into Single Leg RDL w/ DB’s

Then, (With Barbell)

2 Sets

10 Good Morning

10 RDL’s

10 Sumo High Pulls

Sumo Deadlift (6×3 Building Weight)

Metcon (AMRAP – Reps)

4 Rounds

Min1: Sumo High Pulls

Min2: Assault Bike Cals

Min3: Sit-Ups/ GHD’s

Min4: Rest

RX: 75/55

RX+: 95/65

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text