© 2019 CrossFit Spartanburg

April 1, 2014

04/30/2014

STRONG FISH

***REMINDER:  MAY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (WEDNESDAY).  THANKS!***

CFS WOD - THURSDAY 1MAY2014

METCON:
"BADGER"
30 SQUAT CLEANS (95#/65#)
30 PULL UPS
800M RUN
X3
*40 MINUTE TIME CAP

CORE COOLDOWN (OPTIONAL):
OPTION A:
30-20-10
GHD SIT UPS
GHD HIP EXTENSIONS

OPTION B:
100 ABMAT SIT UPS

Posted on 04/30/2014 at 10:15 PM | Permalink | Comments (0)

04/29/2014

HOUSE OF CARDS

CFS WOD - WEDNESDAY 30APR2013

EXTENDED WARM UP:
HIP/KNEE/ANKL...

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