May 11, 2016
0
CrossFit Spanish Fort – CrossFit
Warm-up (No Measure)
4 Rounds
150m row sprint (increase effort)
10 pushups
20 abmat situps
10 ring pulls
Metcon (AMRAP – Reps)
STRENGTH
3 sets
8 DB Bench
12 GHD situps (weighted situps for anyone not used to GHD)
ME Ring or Bench Dips
*Record # of dips
Metcon (Time)
6 Rounds
10 Cal Row
15 Ball Slams
10 Pull-Ups
