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


October 12, 2017

CrossFit Spanish Fort – CrossFit

Warm-up (No Measure)

Warmup/ Skill/ Strength Builder

4 Sets

20-30sec Handstand Hold

Max Unbroken Strict Pull-Ups (2 Sets Narrow Grip/ 2 Sets Wide Grip)

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

100m Farmers Carry (HEAVY)

15/10 Cals Assault Bike

25′ Bear Crawl/ HS Walk (RX+)

50 Double Unders

Metcon (No Measure)

Core Work

Tabata 20sec On/ 10sec Rest

6 min Total

Hollow Body Hold

Plank Hold

(Switch every 20sec)

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