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

Day

January 9, 2019

THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 5 Minute Stretch Sesh -Then- 3 Sets 1min Row 25’ Stiff Leg Bear Crawl 10 Stepped Out Mountain Climbers 10 Glute Bridges Metcon (Time) 4 Rounds 500m Row 50 Single Unders 40 Russian Twist (W/...
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minute Hip/ Quad Stretch -Then- 5 Minute Dynamic Warmup -Then- 3 Rounds 1min Bike 10 Alt Lunge Squats W/ Light KB 10 Mountain Climbers 1.5 Back Squats (6×2 Building Weight) This method will...
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