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

THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 4 Sets 10 KB Reverse Lunges 15 KB Swings 30 Jump Ropes *Rest 30 Sec* 30 Sit-Ups 15 Glute Bridges 10 Single Leg V-Ups (Each Leg) *Rest 30 Sec*
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Front Squat (4×3 Then 4×2 W/ 3sec Pauses) Load on 4×3 Should Be Around 60-70%. Increase Load For 4×2 Metcon (Time) 4 Rounds 100 Single Unders (RX) 50 Double Unders (RX+) 25 Sit-Ups/GHD’s 15...
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HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 800m Run 30 Power Cleans 800m Run 30 Burpee Box Jump Overs RX: 115/75 RX+: 155/105
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TUESDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) Teams of 2 Buy-In 1000m Row (250m Relays) Then, 5 Rounds 20 DB Box Step Ups 20 DB Curl & Press Then Buy-Out 1000m Row
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Strict Press (7×2 Building Weight) Metcon (AMRAP – Reps) 10min AMRAP 3,6,9,12,15,18….. Push Press Toes To Bar RX: 95/65 RX+: 135/85
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MONDAY

CrossFit Spanish Fort – CrossFit “Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do.” -Pope...
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MONDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds: 1 Minute Wallballs 1 Minute DB Plank Rows 1 Minute Calorie Bike 1 Minute Rest
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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 1 Mile Run with Med Ball (200m Relays) 100 Wall Balls 100 DB Snatches 100 Any Core Exercise 1 Mile Run with Medicine Ball *Split Work Evenly
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FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 5 Rounds 20 Cal Row 15 Hanging Knee Raises 10 Burpees
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FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 3-6-9-12-15 Power Cleans Shoulder To Overhead Bar Facing Burpees RX: 115/75 RX+: 155/105
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