August 23, 2018
0
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
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
