June 29, 2015
0
CrossFit Spanish Fort – CrossFit
“Passion trumps everything”
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
Fight Gone Bad (AMRAP – Reps)
3 Rounds for Max Reps of:
1 minute Wall Balls 20/12
1 minute SDHP 75/55
1 minute Box Jumps 24″/20″
1 minute Push Press 75/55
1 minute Row for Calories
1 minute Rest
