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


August 21, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Metcon (Time)

800m Run/Row

30 Pull-Ups/Ring Rows

30 Sit-Ups/GHD’s

600m Run/Row

20 Chest2bar/Jumping Pull-Ups

20 Sit-Ups/GHD’s

400m Run/Row

10 Muscle-Ups/Assisted MU/Jumping Chest2bar

10 Sit-Ups/GHD’s

*25min Time Cap*

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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