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

THURSDAY

September 25, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Strict Pull-Ups (5 Sets Max Reps)

•Utilize bands if needed. •Goal should be 5+ reps each set.

Metcon (AMRAP – Reps)

10min AMRAP

1-2-3-4-5-6-7….

Muscle-Ups

-Or-

2-4-6-8-10….

Chest2Bar

*30 Double Unders/50 Singles After Each Round
Score Total Reps Of MU Or PU only.

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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