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

Monday

December 22, 2014

Main – CrossFit

Failure is only a temporary change in direction to set you straight for your next success.

The CFSF Warmup (No Measure)

2 Rounds

Samson Stretch

10 Toe Touches

10 Air Squats

10 GHD Back Extensions

10 PVC Pass Tnroughs

10 Mountain Climbers

5 Burpees

2 Rounds w/ Barbell

10 Good Mornings

10 Snatch Grip High Pulls

10 Split Jerks

10 Overhead Squats

Metcon (Time)

3 Rounds

1 Round “DT”

200m Run

1 Round “DT”

250m Row

* “DT” – 12 Deadlifts, 9 Hang

Power Cleans, 6 Push Jerk

(155/105)

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