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

TUESDAY

January 21, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

10 Front to back leg swings

10 Side to side leg swings

25’ High Knees

25’ Butt Kicks

25’ Lunge w/ twist

25’ duck walk

Then,

2 Rounds

10 Toe Touch To Squat

10 Glute Bridges

10 Groiners

Back Squat (5×2 SAME Weight)

Aim For 80-85%

Metcon (AMRAP – Reps)

4 Rounds:

1 Minute Wallballs

1 Minute Burpees

1 Minute Bike

1 Minute Rest

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