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

MONDAY

December 02, 2018

CrossFit Spanish Fort – CrossFit

NEW MONDAY. NEW WEEK. NEW GOALS. LETS KILL IT.

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Warm-up (No Measure)

8min AMRAP

30 Single Unders

5 Burpees

5 Strict Pull-Ups

:10sec Chin Over Bar Hold

25’ Stiff Leg Bear Crawl

Metcon (No Measure)

*10min Skill/Core Session*

Spend 10 Minutes Working Through One Of The Following:

25’-50’ Handstand Walks/3-5 Wall Walks/:15-:30 Handstand Holds

*:20sec Hollow Holds After Each Set

Metcon (Time)

3 Rounds

50 Double Unders

20 DB Push Press

15/12 Calorie Row

*Rest 1 Minute*

3 Rounds

50 Double Unders

15/12 Calorie Row

10 Chest2bar/ Muscle-Ups

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