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

Friday

September 12, 2014

Main – CrossFit

“Investing in health will produce enormous benefits.” -Gro Harlem Brundtland

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 @75%)

Metcon (AMRAP – Rounds and Reps)

Death By 10 Meters
1st Minute Run 10 Meters
2nd Minute Run 2 10 Meters (to cone & back) and so on until yo cannot complete the number of 10 meters in the minutes time.

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