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


April 03, 2019

CrossFit Spanish Fort – CrossFit

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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


Metcon (No Measure)


5 Supersets

10 Alt DB Bicep Curls

10 Oblique Crunches

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