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

HUMP DAY

December 18, 2019

CrossFit Spanish Fort – GROUP FITNESS

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1.5 Back Squats (6×2 Building Weight)

This method will make your quads work overtime and improve the bottom position of your squat. Hit full depth on the squat, pause at the halfway point on your way up, then descend once more into your full depth before coming to the top.

Metcon (Time)

21-15-9

Calorie Row

Box Jump Overs

Front Squats

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