July 07, 2014
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Main – CrossFit
Warm-up
CrossFit Spanish Fort Warm Up 1 (No Measure)
200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees
Weightlifting
Front Squat (3 set 5-7 reps 70% of 1RM)
Rest 2 min than move on to the Ring Rows
Ring Rows (3 sets of 10-12)
Metcon
Metcon (Time)
500m Row
30 ground to overhead 135/90lbs
500m Row
