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

MONDAY

August 18, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Back Squat (“The 3’s”)

start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)

70% of 90% 1RM x 3 reps

80% of 90% 1RM x 3 reps

90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)

-Or-

DB Suitcase Reverse Lunge to Single Leg RDL

5×10 (5 Each Leg) Building Weight

Class WOD

Metcon (Time)

2 Rounds

20 dumbbell box step-overs

30 toes-to-bars/knees to elbow

40 kb swings

*15min time cap*

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