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

Friday

September 19, 2014

Main – CrossFit

“Even if you’re on the right track, you’ll get run over if you just sit there.” ~Will Rogers

CFSF Warm up (No Measure)

200m row
2 rounds:
10 air squats
10 pushups
10 situps
5 burpees

Stretch your knees, hamstrings, hips for a few min.

3 Position Clean (60% 70% 75% 80%)

High Hang, Above the Knee, Floor
Think Form on this one. Make sure that you’re focusing on Proper set up, feet, back is straight and pull fast.

4 sets and make sure to work all three positions, high hang, just above the knee and all the way to the floor.

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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