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

Tuesday

November 25, 2014

Main – CrossFit

“Dream big and dare to fail.” ~Norman Vaughan

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)

15 Min AMRAP

3 HSPU

6 Pistols

9 Pull-Ups

Core Ca$hout (No Measure)

3 Rounds:

30-60 sec Plank Holds

15 AbMat Sit-ups

30-60 sec V-Sit Holds

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