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

Keep Calm & Lift Havy!!!

August 25, 2014

Main – CrossFit

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha

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.

The CrossFit Total (Total Weight)

Metcon (AMRAP – Rounds and Reps)

7 KB Swings
14 Sit-Ups

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