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


January 09, 2019

CrossFit Spanish Fort – CrossFit

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Warm-up (No Measure)

5 Minute Hip/ Quad Stretch


5 Minute Dynamic Warmup


3 Rounds

1min Bike

10 Alt Lunge Squats W/ Light KB

10 Mountain Climbers

1.5 Back Squats (6×2 Building Weight)

This method will make your quads work overtime and improve the bottom position of your squat. Hit full depth on the squat, pause at the halfway point on your way up, then descend once more into your full depth before coming to the top.

Metcon (Time)

5 Rounds

50’ Single Arm OH DB Lunges (25’ Each Arm)

20 Burpees

*15min Time Cap*

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