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


August 14, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Metcon (Time)

As A 2 Person Team…

4 Rounds

40/30 Calorie Bike Or Row

40 Hollow Rocks

40 Wallballs

400m Run (200m Each/2x100m Each)



4 Rounds

20/15 Calorie Bike Or Row

20 Hollow Rocks

20 Wallballs

200m Run

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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