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

MONDAY

September 08, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Back Squat (Back To “The 5’s”)

Add 10lbs To 1RM & Recalculate 90%.

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

65% of 90% 1RM x 5 reps

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)

Metcon (Time)

30-20-10

Calorie Row

Burpees

Wallballs

*15min Time Cap*
**Ladies Row 25-15-5 Cals

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