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

Tuesday

September 23, 2014

Main – CrossFit

“If there is no struggle, there is no progress.” ~Frederick Douglass

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Power Clean (2×5 @70%)

Push Press (3×3 @70%)

Tabata Time (AMRAP – Reps)

Tabata Pull-ups
Tabata Squats
Tabata Mountain Climbers

20 Seconds of Work followed by 10 Seconds of Rest. 8 Rounds of Each Movement. Post Total Reps

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