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

TUESDAY

December 10, 2018

Announcements

🎅🏻🎄 CHRISTMAS PARTY THIS FRI. 12/14🎄🎅🏻

With Kitchen On George’s Sudden Closing & Everyone Else Booked Up We Will BringOur Party Back To The Gym.

•Starts At 6:30pm
•Bring A Dish & BYOB
•Dirty Santa Gift Exchange ($20 Limit)
•Fun Games W/ Prizes (Lulu/ Rogue Gift Cards,
& More)
•No 5:30pm or 6:30pm Classes

COME HAVE FUN WITH OUR FIT FAM

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Mobility

Then,

3 Rounds

:30sec Bike

10 DB Clean + Press

1 Wall Walk + :20sec Handstand Hold

Then,

Barbell Progression

8 RDL’s

8 High Hang Cleans

8 Low Hang Cleans

8 Mid Shin Cleans

Then,

HSPU Progression

5-7 Pike Push-Ups

5-7 Strict HSPU/DB Strict Press

Power Clean + Hang Power Clean (5 Sets Building)

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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