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


March 20, 2019

CrossFit Spanish Fort – CrossFit

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Metcon (No Measure)

Your Choice: Strength Or Cardio

DB Bench Press: 5×8 Building Weight

Rowing Intervals: 8x 250m Sprint (30sec Rest)

Metcon (AMRAP – Reps)


Min1: Assault Bike Cals

Min2: Push-Ups

Min3: Russian KB Swings

Min4: 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


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