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

Friday

February 20, 2015

Main – CrossFit

“Nobody’s a natural. You work hard to get good and then work to get better. It’s hard to stay on top.”

CFSF Warm Up 1 (No Measure)

200m Run

then,

3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Prince Ali (AMRAP – Rounds and Reps)

32 min AMRAP

32 Ab-Mat Sit Ups

32 Push Ups

32 Thrusters (95/65)

32 KB Swings

3 Rope Climbs – 200m Run After

Each Climb

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text