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

Day

December 5, 2018

THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 6min AMRAP 6 Cal Bike 6 Bent Over Rows (light DB’s) 6 DB Strict Press :20 Hollow Hold Metcon (AMRAP – Rounds and Reps) 15min AMRAP 7 Ring Rows 10 V-Ups 14 DB Push Press 100m Run
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 4 Rounds 10 Single Leg RDL’s (light db’s) 10 Alt Box Step Ups 25’ High Knees 25’ Butt Kicks :30 Bike Deadlift (5×3 Building Weight) CrossFit Games Open 11.2 (AMRAP...
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