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


February 13, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

DB Floor Press (10-8-6-4-2 Building Weight)

Metcon (AMRAP – Reps)

12min EMOM

Min1: Assault Bike Cals

Min2: Any Core Movement

Min3:Hand Release Push-Ups

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


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