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


October 07, 2014

Main – CrossFit

The finish line is just the beginning of a whole new race.

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 (Time)

3 Rounds

Row 500m

Run 400m

Rest 1 minute between rounds

After last round rest 5 full minutes

Then 3 rounds

Row 250m

Run 200m

No Rest between rounds

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