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

THURSDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (Time)

500 – 400 – 300 – 200 – 100

Meter Row

50 – 40 – 30 – 20 – 10

AbMat Sit-ups

100′ OH Single Arm KB Walking Lunge After Each Round (50/35) (50’ Each Arm)

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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