HUMP DAY

CrossFit Spanish Fort – CrossFit

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Warm-up (No Measure)

WARM IT UP

Quad+Hip Stretches

10 Front to back leg swings

10 Side to side leg swings

25’ High Knees

25’ Butt Kicks

25’ duck walk

2 Rounds

10 Cat/Cows

10 Banded Squats

:20sec Squat Hold

:30sec Bike

Paused Back Squats (6×2 Building Weight)

3 Second Pauses In Bottom Position

Metcon (Time)

4 Rounds

50’ 2x KB OH Walking Lunges

50 Double Unders/100 Singles

*12min Time Cap*

Metcon (Time)

OPTIONAL EXTRA WORK DONE ON YOUR OWN

21-15-9:

Box Jump Overs (24/20)

Sit-Ups/GHD’S

Assault Bike Cals