November 18, 2018
0
Announcements
🏋🏼♀️🦃THANKSGIVING WEEK SCHEDULE🦃🏋🏼♂️
•Mon-Wed: Normal Hours
•Turkey Day (Thurs) 8am Pre Feast Calorie Burn
•Fri: 3:30-5pm Open Gym
•Sat/Sun: Closed
CrossFit Spanish Fort – Boot Camp
Metcon (AMRAP – Rounds and Reps)
15 min amrap
250m Row
10 burpees over rower
10 Hanging knee raises
10 KB Lunges
Metcon (No Measure)
Tabata Core Cash-Out
4 Rounds Each
:20sec Work/:10sec Rest
-Plank Hold
-Flutter Kicks
-Cross Crunches