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

THURSDAY

December 26, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Mobility

Then,

500m Row

Then,

3 Rounds

10 PVC Pass Throughs

25’ Bear Crawl

10 Push-Ups

10 Hollow Rocks

Metcon (Time)

500m Row

10 Wall Walks (RX) 100’ Handstand Walk (RX+)

50 Sit-Ups/ GHD’s

500m Row

50 Box Dips (RX) Ring Dips (RX+)

10 Wall Walks/ 100’ Handstand Walk

500m Row

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