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


October 23, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Metcon (AMRAP – Reps)

4 Round EMOM

Min1: Calorie Row

Min2: Power Snatches/KB Swings

Min3: Box Jumps

Min4: Toes2Bar/ Knees2Elbow

Min5: Rest

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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