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

Hump Day

July 08, 2015

CrossFit Spanish Fort – CrossFit

Squat It Up

CFSF dynamic warmup (No Measure)

3 Rounds:

10 PVC Pass-Throughs

10 Toe Touches

10 Butt Kicks

10 Overhead Squats

10 Sit-Ups

10 Push-Ups

10-15 Sec Samson Stretch Each Leg

Front Squat (3,3,2,2,2)

Work up, then hit heavy sets for reps above.. Adding weight on each set

Metcon (Time)

18-15-12-9

OHS

TTB

RX 95/65

RX+ 135/85

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