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

HUMP DAY

February 12, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Foam Roll+ Banded Hammie Stretch + Dynamic Stretch

Then,

3 Rounds

:45 Row

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

10 Stepped Out Mountain Climbers

10 Glute Bridges

Sumo Deadlift (6×2 Building Weight)

Metcon (Time)

1000m Row

50 Knees To Elbow (RX)/ Toes To Bar (RX+)

30 Deadlifts

RX:155/105

RX+: 225/155

*13min Time Cap*

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text