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

FRIDAY BOOT CAMP

August 23, 2018

Announcements

❌ALL ATHLETES PLEASE READ❌

Limited Schedule Next Week

MONDAY 20th- FRIDAY 24th

These classes will be CANCELED:

– 9:15 Boot Camp
– 11:30 CrossFit
– Open Gym (1-3pm)
– 3:30 CrossFit
– Kids Classes

Please make the appropriate changes to get your workouts in during this week. No coach will be available to open the box during the times listed above! Thanks!

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Metcon (Time)

Buy-In:400m Row + 100 Single Unders

Then…

15-12-9-6-3

DB Push Press

Push Ups

Then…

Buy-Out: 100 Single Unders + 400m Row

Metcon (No Measure)

Core Cashout:

1min Forearm Plank

50 Flutter Kicks

45s Forearm Plank

40 Hollow Rocks

30s Forearm Plank

30 Tuck-Ups

45s Forearm Plank

20 V-Ups

1min Forearm Plank

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