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


January 07, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minutes: Banded Shoulder Stretches + Mobility


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)


Box Jump Overs

Toes to Bar

DB Push Press

*12min Time Cap*

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