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


February 06, 2020

CrossFit Spanish Fort – GROUP FITNESS

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Metcon (No Measure)

Every 4min x 5 Rounds:

20×25’ shuttle runs

10 Pull-Ups/Ring Rows

20 Sit-Ups/GHD’s

**Goal Is To Push The Pace Each Round To Maximize 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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