January 07, 2019
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CrossFit Spanish Fort – CrossFit
Warm-up (No Measure)
5 Minutes: Banded Shoulder Stretches + Mobility
Then,
3 Sets
10 PVC Pass Throughs
10 Kips On Rig
25’ Stiff Leg Bear Crawl
25’ Broad Jumps
10 Box Step Ups
Half Kneeling Arnold Press (5×5 Each Arm Building Weight)
These Are Single Arm With A DB
SUPERSET W/ :30 L-Sit Hold On Rig
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Box Jump Overs
Toes to Bar
DB Push Press
*12min Time Cap*