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

Tuesday

September 02, 2014

Main – CrossFit

“Today is a new beginning, a chance to turn your failures into achievements & your sorrows into good. No room for excuses.” – Joel Brown

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

Power Clean (3×5 @70%)

Split Jerk (3×5 @60%)

Metcon (Time)

5 Rounds
20 DU
10 Push-ups

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