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

Day

December 3, 2018

TUESDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 3 Rounds 100m Run Or :30 Bike 10 Push-Ups 20 Mountain Climbers Metcon (AMRAP – Reps) 4 Rounds :45 Max Russian KB Swings :15 Rest :45 Plank Burpees :15 Rest :45 Shuttle Runs (25’) :15 Rest...
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 3 Rounds 10 Groiners (Stepped Out Mountain Climber) 10 Medball Hang Squat Cleans :30sec Bike Then, With Empty Bar :30sec Back Rack Elbow Pumps :30sec Front Rack Elbow Pumps...
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