SPD CrossFit:
Non-Profit Affiliate for the Summit Police Department in NJ.

SPD CrossFit combines CrossFit with Running to improve strength, power, coordination, and endurance.  The majority of the exercises are “Gymnastic” movements (pushups, pull-ups, air squats, etc) and “Monostructural” movements (running, rowing, biking, double unders, etc).  No “Weightlifting” movements (barbell squats, press, kettlebell swings, etc). 

Monday: Lower Body MetCon.
Tuesday: Upper Body MetCon.
Wednesday: Recovery Run.
Thursday: Lower Body MetCon.
Friday: Upper Body MetCon.
Saturday: Long Easy Run.
Sunday: Rest.

Paulo Santos:
CrossFit Level 2 Certification.


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