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

Hump Day

May 04, 2016

CrossFit Spanish Fort – CrossFit

Warm-up (No Measure)

500m Row

3 Rounds

10 stiff leg DL

10 Supermans

10 Push-Ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Hollow Body Holds (Time)

3 Sets Max Effort

*3 Minutes Without breaking is your goal. Record longest hold
*These will greatly benefit the handstand position. We’ll test this at least once a week

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