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

THURSDAY

December 05, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Mobility

Then,

4 Rounds

10 Single Leg RDL’s (light db’s)

10 Alt Box Step Ups

25’ High Knees

25’ Butt Kicks

:30 Bike

Deadlift (5×3 Building Weight)

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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