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

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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HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minute Stretch Sesh Then, 3 Sets :30 Assault Bike 10 Glute Bridges 10 Cat Cows 10 Alt Reverse Lunges Into Single Leg RDL w/ DB’s Then, (With Barbell) 2 Sets 10 Good Morning 10 RDL’s 10 Sumo High...
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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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MONDAY COMP

CrossFit Spanish Fort – CFSF Comp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7min AMRAP 7 HSPU 5 Burpee Box Jump Overs -Rest 3 Minutes- 7min AMRAP 10 Alt DB Snatches 8 Ring Dips
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MONDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 3 Sets :45sec Row 5 Inch Worms W/ Push-Up 10 Alt Single Leg RDL’s W/ DB’s 20 Mountain Climbers Metcon (AMRAP – Rounds and Reps) 18min AMRAP 5 Devil Presses 10...
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MONDAY

CrossFit Spanish Fort – CrossFit “At the end of the day we are accountable to ourselves. Our success is a result of what we do.” View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 2 Rounds :45sec Row 5 Inch Worms W/ Push-Up 10 Stepped Out Mountain Climbers...
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SATURDAY PARTNER WOD

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams Of 2 20min AMRAP 100 Alt DB Hang Snatches 80 Calorie Bike 60 Partner Plank High Fives
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FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 3 Rounds 10 PVC Pass Throughs 10 Ring Rows :30 Bike 5 Inch Warms 10 Mountain Climbers (Each Leg) Metcon (AMRAP – Rounds and Reps) 16min AMRAP 200m Run 15 Ball Slams 10 Russian KB Swings 5...
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FEEL GOOD FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 25’ High Knees 25’ Butt Kicks :30 Bike 10 Alt Hip Circle Squats 10 Box Step Ups Then, 5 Scap Pulls 5 Strict Pull-Ups 5 Small Kips 5 Kips Pulling Hips Toward Bar Back Squat (5×3...
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