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

Today’s Special Is A Fran Sandwich, Topped With 100% Grassfed Isabel, And Glazed In A Delicious Coat Of Diane

February 21, 2015

Main – CrossFit

“Nothing like getting comfortable with the uncomfortable.” – Stacie Tovar

Warm-up

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

Metcon

Metcon (Time)

WOD may be completed individually or in teams of two with one partner working at a time.

With a running clock:

Min 0:00-6:00

Fran

21-15-9

Thrusters (95/65)

Pull Ups

Min 6:00-12:00

Isabel

30 Snatches (135/95)

Min 12:00 until completion

Diane

21-15-9

Deadlift (225/155)

HSPU

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text