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

Monday

December 01, 2014

Main – CrossFit

Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tip toe if you must. But take the step.

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

Front Squat (5-5-3-3-1-1-1)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

200m Run

5 Front Squats 115/75

5 Burpees Over Barbell

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