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


October 13, 2016

CrossFit Spanish Fort – CrossFit

Metcon (No Measure)

Active Recovery Day

Complete 1600m Either Row or Run. Not at 100%. This is about 60-70% effort

Followed by:

100 Sit-ups

5x Max Effort L-Sit Holds

50 Russian Twist (each side)

Metcon (No Measure)

15 Minutes of Mobility

ROMWOD (Range of Motion Workout)

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