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

Happy July

July 01, 2015

CrossFit Spanish Fort – CrossFit

“Sweat Is Just Fat Crying”

10 Min Mobility (No Measure)

Mobility/ Stretching for 10 Min.

Metcon (Time)

6x 400m Run w/ 30 sec rest between

Rest 3 Min

6x 200m Run w/ 30 sec rest between
Don’t start out too fast. Try to pace the 400’s then be more explosive on the 200’s.

Metcon (Time)

50-40-30-20-10

Sit-Ups

5-10-15-20-25

Pull-Ups

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