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

Thursday

March 05, 2015

Main – CrossFit

“Courage is looking fear right in the eye and saying, ‘Get the hell out of my way, I’ve got things to do.’”

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

Push Press (5 Sets of 5 Climbing)

Metcon (Time)

100 DU

40 TTB

75 DU

20 TTB

50 DU

10 TTB

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