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


January 22, 2015

Main – CrossFit

“Winners Train, Losers Complain.”

Lifting Warmup (No Measure)

500m Row

Roll Out (Quads, Glutes, Back/Lats)

Wrist Circles 10-15 Each Direction

Arm Circles 10-15 Each Direction

Walking Lunge w/ Twist 30 Total Reps

Deep Squat Hip Stretch 30-40 Sec

Air Squats (As Many As Your Age)

PVC Pass Throughs 15-20 Reps

Sit-Ups 30-40 Reps

Weighted Good Mornings 10-15 Reps

Power Clean (1 Rep Max)

Metcon (AMRAP – Rounds)

10 Min EMOM

2 Power Cleans at 70-80% of Max

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