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

Saturday

July 11, 2015

CrossFit Spanish Fort – CrossFit

“Good actions give strength to ourselves and inspire good actions in others.”

CFSF Warm up (No Measure)

250m row

2 rounds:

10 air squats

10 pushups

10 situps

5 burpees

Metcon (Time)

Teams of 2

Run 1 Mile

— then —

4 rounds of:

75 Wall Balls

50 Calorie Row

25 Box Jumps

— then —

Run 1 Mile

*The Mile runs are together. Split reps as needed on everything else

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text