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

Hump Day

September 17, 2014

Main – CrossFit

“Tough times never last, but tough people do.” ~Dr. Robert Schuller

Warmup (No Measure)

3 Rounds 10-15 Reps
Samson Stretch (15-30 seconds per leg)
Overhead Squat w/ PVC
Back Extensions
Mountain Climbers

Then,
200m Run

Front Squat (70%x3, 75%x3, 80%x3, 3RM)

4 sets of 3
record your 3 Rep Max in Wodify. Work your way to the 3 Rep Max.

Metcon (Time)

4 Rounds
20 KB Swings 53/35
20 Box Jumps 24/20

Extra Work – monitored by coaches

Spend time working on your weaknesses. Gymnastic movements, pullups, HSPU’s, Muscle ups. Core work. Make sure to spend 15 min prior to leaving on working on one of your biggest weaknesses.

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