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

MONDAY BOOT CAMP

November 18, 2018

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

View Public Whiteboard

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

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