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

FRIDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

EMOMx4

Min1: Standing DB High Pulls

Min2: Sit-Ups/ GHD’s

Min3: Assault Bike Cals

Min4: Burpees

Min5: Rest

ROMWOD (No Measure)

15min ROMWOD

These active stretch sessions will focus on ALL the things to help accelerate recovery, boost performance, & optimize your range of motion

#SWOLEANDFLEXY

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