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

TUES

July 22, 2014

Main – CrossFit

Warmup (No Measure)

3 Rounds 10-15 Reps
Samson Stretch (15-30 seconds per leg)
Overhead Squat w/ PVC
Back Extensions
Mountain Climbers

Then,
200m Run

Metcon (Time)

4 Sets:
20 Front Rack Lunges 95/65
Rest 60 Seconds
10 Strict Pull-Ups
Rest 60 Seconds

Metcon (AMRAP – Rounds and Reps)

EMOM for 10 Min.
10 Thrusters 95/65

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