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


November 07, 2017

CrossFit Spanish Fort – CrossFit

Single Arm Dumbell Press (5×5 Building Weight)

This is a strict press. Keep the midline tight & engaged. Make sure the spine remains neutral (don’t LEAN when pressing) not letting the hips drift out.

Metcon (Time)

50 Kettlebell Swings

40 Toes To Bar


20 Burpee Box Jump Overs

**1 rope climb between each movement.
Scaling/ Subs: 5 Ring Rows For 1 Rope Climb. DB Push Press For HSPU. Knee Raises For TTB

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