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

Row Your Boat

July 14, 2014

Main – CrossFit

“Bless The Gym” with your time, talent, & presence. Be a good influence to those around you.

CFSF dynamic warmup (No Measure)

10 min –
2 rounds:
10 Arm circles forward – each hand
10 Arm circles backward – each hand
10 Pass-throughs
10 Side swings – each hand
10 Toe touches
10 Butt kicks
10 overhead squats
10 sit-ups
10 push-ups

Rowing Nancy (Time)

5 Rounds
400m Row
15 Overhead Squats 115/75

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