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

Hump Day

May 11, 2016

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

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