January 23, 2019
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CrossFit Spanish Fort – Boot Camp
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
