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

Day

January 7, 2019

TUESDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 5 Minutes Stretching Then 3 Rounds Of: 100’ Shuttle Runs 10 Reverse Lunges Into Single Leg RDL (Alternating) 10 Plate Ground To Overhead 10 Plated Russian Twist Metcon (Time) 5 Rounds 200m Run 20...
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minutes: Banded Shoulder Stretches + Mobility Then, 3 Sets 10 PVC Pass Throughs 10 Kips On Rig 25’ Stiff Leg Bear Crawl 25’ Broad Jumps 10 Box Step Ups Half Kneeling Arnold Press (5×5 Each...
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