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

Hump Day

January 04, 2017

CrossFit Spanish Fort – CrossFit

Metcon (Time)

4 Rounds

2 rounds of Cindy

20 alt db snatches

Beginners WOD

4 rounds

5 ring rows

10 pushups

15 air squats

20 kb swings ( light weight)

Metcon (No Measure)

Core Workout

3 rounds

1 min Plank hold

20 sec hollow hold

20 sec scissor kicks

20 sec russian twist

30 sec rest

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