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

Happy Bday Coach Josh

March 04, 2015

Main – CrossFit

“Do not pray for easy lives. Pray to be stronger men.” -JFK

CFSF Warm Up 1 (No Measure)

200m Run

then,

3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Metcon (Time)

Buy In: 26 Burpees

Then,

3 Rounds

4 HSPU

1 Muscle- Up or 1 Pull-Up+1 Dip

9 Box Jumps

8 KB Swings

9 Sit-Ups

Buy Out: 26 Burpees

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text