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

Day

February 7, 2019

FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 3 Sets 1 Minute Bike Or Row 10 Hollow Rocks 10 Alt Lunges 10 KB Stiff Leg DL’s Metcon (AMRAP – Reps) 5 Rounds Min1: Assault Bike Min2: Russian KB Swings Min3: Jump Rope Min4: Push-Ups Off...
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FEEL GOOD FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility+Dynamic Stretching Then, 2 Rounds 10 PVC Pass Throughs 5 Strict Pull-Ups 10 Kips On Rig 10 DB Strict Press Metcon (Time) 10 Burpee Pull-Ups/ Muscle-Ups 400m Run 20 Pike Push-Ups/...
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