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


January 28, 2015

Main – CrossFit

“The most difficult thing is the decision to act, the rest is merely tenacity.” –Amelia Earhart

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

Hang Clean Complex (Work to Heaviest Set)

1 Clean Pull (Hang) + 1 Squat Clean (Hang) + 1 Split Jerk

Metcon (AMRAP – Reps)


1 Hang Squat Clean + 1 Jerk @80-90% of Complex Total

Clean+Jerk= 1 Rep

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