February 05, 2019
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CrossFit Spanish Fort – CrossFit
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