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

HUMP DAY

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Reps)

Handstand Walks

10min EMOM: 30sec Work/ 30sec Rest

Even: Handstand Walk

Odd: Max Double Unders

*Beg. Handstand Hold (Scale To Bear Crawls)

*Int.- Assisted Handstand Walk

*Adv.- Handstand Walk

Midline March (Time)

RX: 3 Rounds

25 Sit-Ups

15 HSPU

15 Overhead Plated Lunges 45/25

RX+: 3 Rounds

25 GHD sit-ups

50″ handstand walk

50″ overhead walking lunge 135/95

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