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


January 30, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Foam Roll+ Dynamic Stretch


2 Rounds

:45 Bike

5/5 Reverse Lunge Into Single Leg RDL’s W/ DB’s

10 Stepped Out Mountain Climbers

10 Box Step Ups

Metcon (AMRAP – Reps)

3 Rounds

2 Minutes Assault Bike

2 Minutes Max Plank Hold

2 Minutes Double KB Front Rack Box Step Ups

Metcon (No Measure)

15min ROMWOD/ Stretch Sesh

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