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

Friday

September 05, 2014

Main – CrossFit

“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.” – Mary Anne Radmacher

CFSF dynamic warmup (No Measure)

10 min –
2 rounds:
10 Arm circles forward – each hand
10 Arm circles backward – each hand
10 Pass-throughs
10 Side swings – each hand
10 Toe touches
10 Butt kicks
10 overhead squats
10 sit-ups
10 push-ups

Power Snatch (3×5 @70%)

Metcon (Time)

4 Rounds
10 Snatches 95/65
200m Run

Metcon (No Measure)

10 Min Tabata
1. Sit-Ups
2. Plank Holds
3. Mountain Climbers
4. V-Sit Holds

20 sec work
10 sec rest

Rotate each movement every 20 sec of work

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