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

Wednesday

October 22, 2014

Main – CrossFit

“Crossfit warmups are harder than most people’s workouts.”

CFSF Warm Up 1 (No Measure)

200m Run

then,

3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Front Squats 155/105

200m after each round

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