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

Tuesday

March 24, 2015

Main – CrossFit

“Many of life’s failures are experienced by people who did not realize how close they were to success when they gave up.”

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

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

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