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

THURSDAY

February 06, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Mobility

Then,

3 Rounds

100m Run

10 PVC Pass Throughs

10 Tall PVC Snatches

25’ Bear Crawl

10 Push-Ups

10 Hollow Rocks

Metcon (No Measure)

CHOOSE YOUR FITNESS

“Strength”

1 Snatch + OHS (5-6 Sets Building Weight)

-Or-

“Conditioning”

15min AMRAP

200m Run

15 Plank Jacks

10 Hanging Mountain Climbers (Each Leg)

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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