October 12, 2017
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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)
