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

TUESDAY

August 22, 2017

CrossFit Spanish Fort – CrossFit

HSPU WARMUP/ SKILL PROGRESSION (No Measure)

50′ Stiff Leg Bear Crawl

2x 30sec Handstand Hold

10 Pike Push-Ups

10 Strict HSPU/ Box Assisted HSPU

Metcon (Time)

50 Double Unders

21 HSPU

100m Walking Lunge (14 Rig Lengths)

40 Double Unders

15 HSPU

75m Walking Lunge (10 Rig Lengths)

30 Double Unders

9 HSPU

50m Walking Lunge (6 Rig Lengths)

*15min Time Cap*

Metcon (No Measure)

Core Cash Out

2 min Plank Hold

30 sec L-sit

2 min Plank hold

30 sec hollow hold

2 min plank hold

30 sec L-sit

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