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

Tuesday

February 10, 2015

Main – CrossFit

“Start where you are. Use what you have. Do what you can.”

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 – Reps)

2 Rounds

3 min – 20 KB Swings (24/16) then Max Calorie Row in Remaining Time

Rest 1 min

3 min – 20 Deadlifts (225/155) then Max Calorie Row

Rest 1 min

3 min – 20 Burpee Box Jumps then Max Calorie Row

Rest 1 min

*Score Is Total Calories

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