30949 Jay Dr.
Spanish Fort, AL 36527
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Monday 6/23/2014 WOD

June 23, 2014

Main – CrossFit

One of the greatest moments in life is that two weeks ago your body couldn’t do what it just did


Warm it up (No Measure)

3 Rounds
Barbell straight leg deadlift: 20 sec holds
Quad Stretch 20 sec each leg
Deep Squat Hip Stretch 20 sec
Overhead Lat Stretch
Bear Crawl
Duck Walk
High Knees


Back Squat (5 sets of 5)


Metcon (Time)

Three rounds for time of:
20 Box Jumps
30 Walking Lunges 95/55
40 Ball Slams
400 Meter Run

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  1. Bo Reply

    I left the gym feeling decent, two hours later it hit me, and now it hurts to be alive.

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