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

MONDAY BOOT CAMP

February 17, 2019

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Mobility

Then,

3 Sets

:45sec Row

5 Push-Ups

10 Alt Single Leg RDL’s W/ DB’s

20 Mountain Climbers

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

10/7 Calorie Row

10 Plank Up-Downs (5/Arm)

10 DB Deadlifts

*Rest 2:00

8min AMRAP

10/7 Calorie Bike

10 DB Hang Cleans

10 Single Leg V-Ups

*Rest 2:00

8min AMRAP

10 Ring Rows

10 DB Push Press

10 Walking Lunges

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