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

Thursday

July 02, 2015

CrossFit Spanish Fort – CrossFit

“Don’t ask for a light load, but rather ask for a strong back.”

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

Metcon (Weight)

10 Min EMOM

1 Hang Power Clean + 1 Power Clean at 70%-80% of Max
Work up to your goal weight for the WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 HSPU

10 Ball Slams

15 Air Squats

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