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


November 21, 2014

Main – CrossFit

“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” -Arnold Schwarzenegger

The CFSF Warmup (No Measure)

2 Rounds

Samson Stretch/ 10 Toe Touches/ 10 Air Squats/ 10 GHD Back Extensions/ 10 PVC Pass Tnroughs/ 10 Mountain Climbers/ 5 Burpees

2 Rounds w/ Barbell

10 Good Mornings/ 10 Snatch Grip High Pulls/ 10 Split Jerks/ 10 Overhead Squats

Metcon (Time)

800m Row

30 Burpees

30 KB Swings

30 Sit-Ups

30 Pull-Ups

800m Row

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