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

Thursday 7/10/2014 WOD

July 10, 2014

Main – CrossFit

CFSF Warm up (No Measure)

200m row
2 rounds:
10 air squats
10 pushups
10 situps
5 burpees

Stretch your knees, hamstrings, hips for a few min.

Metcon (Time)

For time:
800m Run
50 Kettlebell Swings 53/35lb
100 Air Squats
800 Meter Row

Core Ca$hout (No Measure)

3 Rounds:
30-60 sec Plank Holds
15 AbMat Sit-ups
30-60 sec V-Sit Holds

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text