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

THURSDAY

January 15, 2015

Main – CrossFit

“Choosing a goal and sticking to it changes everything.”

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Rounds and Reps)

16Min EMOM

Even: 5 Strict Press

Odd: 5 C2B Pull-Ups
On Strict Press choose a weight that is challenging but doable

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