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

TUESDAY

February 11, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

PVC+Banded StretcheS

Then Dynamic Stretches

2 Rounds

5 Push-Ups

5 Scap Pulls

5 Kips

5 DB Thrusters

Turkish Get Up (5-6 Sets Of 2 Reps Building)

Superset W/ 5-10 Strict Pull-Ups

Metcon (Time)

5 Rounds

21 Wallballs

15 Pull-Ups

9 DB Push Press/HSPU

*15min Time Cap*

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