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

Happy 29tn Bday Lana!!!!

August 06, 2014

Main – CrossFit

Everyone thank Lana for the wonderful birthday WOD:)

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

Metcon (Time)

29 Calorie Row
29 Ball Slams
29 Sit-Ups
29 KB Swings
29 Burpess
29 Wall Balls
29 Hand Release Push-Ups
29 Goblet Squats
29 Calorie Row

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