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

Tuesday

December 23, 2014

Main – CrossFit

•Strength Within, Pride Throughout

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)

5min AMRAP

5 Burpee Box Jumps

5 Knees to Elbow

Rest 5 Min Between WOD’s

Metcon (Time)

4 Rounds

10 Ball Slams

20 Sit-Ups

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