January 08, 2019
0
CrossFit Spanish Fort – CrossFit
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
