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


February 03, 2015

Main – CrossFit

“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”

Lifting Warmup (No Measure)

500m Row

Roll Out (Quads, Glutes, Back/Lats)

Wrist Circles 10-15 Each Direction

Arm Circles 10-15 Each Direction

Walking Lunge w/ Twist 30 Total Reps

Deep Squat Hip Stretch 30-40 Sec

Air Squats (As Many As Your Age)

PVC Pass Throughs 15-20 Reps

Sit-Ups 30-40 Reps

Weighted Good Mornings 10-15 Reps

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

100 Double Unders

80 Wall Balls

60 Box Jumps

40 Pull-Ups

20 Clean & Jerks 95/65

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