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


October 28, 2014

Main – CrossFit

Always do your best. What you plant now, you will harvest later.

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 (AMRAP – Rounds and Reps)

Death by:

Double Unders


Start with 10 DU and add 10 each minute

Start with 2 Burpees and add 2 each minute

So it will go 10 DU/2 burpee in first minute, 20 DU/4 burpee in second minute etc etc.

If you time out before 10 min do 10 DU/2 Burpees and hold that for 12min

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