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


January 28, 2019

CrossFit Spanish Fort – CrossFit

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Warm-up (No Measure)

Banded Shoulder + Hammy Stretches


3 Sets

1min Row/Bike

25’ Bear Crawl

10 PVC Pass Throughs

10 Kips On Rig

:20sec Handstand Hold

Functional Bodybuilding

Kneeling Single Arm DB Press (5×5 Each Arm Building Weight )

Superset W/ 20 Weighted Hollow Body Rocks

Class WOD

Metcon (Time)

2 Rounds

20 DB Push Press/ HSPU

40 Knees To Elbow/ Toes2Bar

80 Double-Unders (2x Singles)

*12min Time Cap*

Extra Work/ Comp Training

Metcon (AMRAP – Reps)

Handstand Push-up Conditioning

5 Rounds, In a 90 Second Window:

18/12 Calorie Bike

Max Handstand Push-ups

Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups

Rounds 4-5: Kipping Handstand Push-ups

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