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


January 05, 2015

Main – CrossFit

“Age is no barrier. It’s a limitation you put on your mind.” – Jackie Joyner-Kersee

CFSF dynamic warmup (No Measure)

3 Rounds:

10 PVC Pass-Throughs

10 Toe Touches

10 Butt Kicks

10 Overhead Squats

10 Sit-Ups

10 Push-Ups

10-15 Sec Samson Stretch Each Leg

The CrossFit Total (Total Weight)

Metcon (AMRAP – Reps)

Tabata KB Swings- 4 Min.

Rest 1 Min.

Tabata Calorie Row- 4 Min

Each WOD consist of 20 Sec of work followed by 10 Sec of Rest

*Post Total Reps

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