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

Friday

November 14, 2014

Main – CrossFit

Well done is better than well said!!!!

CFSF dynamic warmup (No Measure)

3 Rounds:

10 PVC Pass-Throughs

10 Toe Touches

10 Butt Kicks

10 Overhead Squats

10 Sit-Ups

10 Push-Ups

10-15 Sec Samson Stretch Each Leg

Overhead Squat (5-5-3-3-3)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m Row

5 Deadlifts 225/155

10 Sit-Ups

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