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


January 02, 2019

CrossFit Spanish Fort – CrossFit

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Warm-up (No Measure)

5 Minutes Shouler Mobility/ Banded Stretches


2 Rounds

1min Row

10 PVC Pass Throughs

25’ Bear Crawl

10 Hand Release Push-Ups

10 DB Strict Press (light)

Metcon (No Measure)

HSPU Skill Work/ Progressions

5 Sets Of One Of The Following

-5-10 Strict Deficit HSPU

-5-10 Strict HSPU

-5-10 Negatives (Lowering Head To Mat From Handstand

-20sec Handstand Holds

-5-10 Pike Push-Ups

**Superset W/ 10 Hollow Rocks

* Rest 1-1.5 Minutes After Each Set

Metcon (Time)

7 Rounds

250m Row

10 Pike Push-Ups (RX) HSPU (RX+

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