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

TUESDAY

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

30 HSPU

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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