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

THURSDAY

October 16, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Strict Pull-Ups (5 Sets Max Reps)

Superset W/ 45sec Hollow Body Hold

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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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