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

Thursday Boot Camp

January 23, 2019

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Kneeling Alt. DB Presses (5 Sets: 10 Reps (5 Each Arm))

Superset W/ 10 KB Oblique Crunches (Each Set)

Metcon (AMRAP – Reps)

2min AMRAP

10 DB Renegade Rows

10 Plank Up Downs

2min AMRAP

10 Squatting Battle Rope Waves

5 Plank Burpees

2min AMRAP

10 Russian KB Swings

10 Bicycle Kicks

2min AMRAP

10 Ring Rows

10 OH Plate Lunges

2min AMRAP

10 Push-Ups

10 Box Step Overs

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