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


November 06, 2014

Main – CrossFit

You don’t have to be better than everybody else. You have to be better than you ever thought you could be.

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

Front Squat (5X2)

Metcon (AMRAP – Rounds and Reps)

EMOM x10

Min1: 8 kb Swings+4 Burpees

Min2: 30 DU

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