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

FRIDAY BOOT CAMP

February 07, 2019

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 Slam Ball (:30sec Each Side)

Min5: Rest

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