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

HUMP DAY

September 24, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Bench Press

•LAST WEEK OF OUR STRENGTH CYCLE

•warm-up sets (40% x5, 50% x5 and 60% x5)

•75% of 90% 1RM x 5 reps

•85% of 90% 1RM x 3 reps

•95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)

-Or-

DB Floor Press (6×5 Building Weight )

Build Through These Same As Bench & Hit Max Reps On Last Set/Weight

Class WOD

Metcon (Time)

4 rounds

15 ring/box dips

30 Sit-ups

400m Row

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