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

Hump Day

July 23, 2014

Main – CrossFit

“The Pain You Feel Today Is The Strength You Feel Tomorrow. For Every Challenge Encountered There Is Opportunity For Growth.”

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Core Ca$hout (No Measure)

3 Rounds:
30-60 sec Plank Holds
15 AbMat Sit-ups
30-60 sec V-Sit Holds

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