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

Day

February 6, 2019

THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 3 Rounds 100m Run 10 PVC Pass Throughs 10 Tall PVC Snatches 25’ Bear Crawl 10 Push-Ups 10 Hollow Rocks Metcon (No Measure) CHOOSE YOUR FITNESS “Strength” 1...
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THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 2 Rounds 10 Single Leg RDL’s (light db’s) 10 DB Curl + Presses 10 Alt Box Step Ups : Metcon (Time) 50 Box Jumps/Step Ups 50 Pull-Ups/Ring Rows 50 Plank Jacks 50 DB Bent...
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