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


December 26, 2014

Main – CrossFit

“Don’t be afraid of your fears. They’re not there to scare you. They’re there to let you know that something is worth it.”

CFSF Warm Up 1 (No Measure)

200m Run


3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Metcon (Time)

5 Rounds

6 Walking Lunges (Back Rack)

6 Back Squats

400m Run

RX 115/75

RX+ 155/105

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