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


CrossFit Spanish Fort – CrossFit

Row Conditioning (Time)

3 Rounds:

3 x200m with :20sec between each

*Rest 1:00 between rounds
These should be a sprint

Metcon (No Measure)

Core Crusher

4 rounds

30 seconds max v-ups

30 seconds L-sit hold

30 second plank hold

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