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

Monday

June 29, 2015

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

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