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

Tuesday

January 20, 2015

Main – CrossFit

“When God pushes you to the edge, trust Him fully, because only two things can happen. Either He will catch you when you you fall or He will teach you how to fly.”

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Deadlift (5×3)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Deadlifts 205/135

10 KB Swings

20 DU

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