January 27, 2019
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CrossFit Spanish Fort – Boot Camp
Warm-up (No Measure)
5 Minute Dynamic Stretching
Then,
2 Rounds
:45sec Bike/Row
10 PVC Pass Through
10 V-Ups
10 Plate Ground2OH
10 Lunges W/ Twist
Metcon (AMRAP – Rounds and Reps)
5min AMRAP
8/5 Cal Row
10 KB Swings
•Rest 2min•
5min AMRAP
8/5 Cal Bike
10 KB Sumo High Pulls
•Rest 2min•
5min AMRAP
5 25’ Shuttle Runs
10 Mountain Climbers