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

THURSDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (Time)

5 Rounds

5 DB Strict Press/ Strict HSPU

10 Strict Pull-ups

15/12 Calorie Row Or Bike

20 Sit-Ups/ GHD’s
Add a deficit to HSPU if you are looking for an added challenge. **NO KIPPING**

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

Metcon (No Measure)

BEACH BOD PREP

5 Supersets

10 Alt DB Bicep Curls

10 Oblique Crunches

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text