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

Tuesday

October 18, 2016

CrossFit Spanish Fort – CrossFit

Posterior Strength (No Measure)

3 rounds

15 rubber band or barbell good mornings

25′ (each way) side walks w/ slingshot bands

60 sec weighted bridge hold

(Not for time)

Metcon (Time)

•0:00-10:00 Run 1 mile

Finish ahead of cap = rest time

•10:00-20:00 1 round

30 front squats 135/95

30 pull ups

30 box jump over 24/20

Finish ahead of cap= rest time

•At 20:00 Run 1 mile

*Record last mile time

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text