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

Friday 7/11/2014 WOD

July 11, 2014

Main – CrossFit

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

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

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