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

TUESDAY BOOT CAMP

December 17, 2018

Announcements

**CHRISTMAS SCHEDULE**

•Fri. 12/21: 5am-11:30am Classes Only
•Sat. 12/22: 9am Class (12 Lifts of Christmas WOD)
•Mon. 12/24: 8:15am Class Only
•Tues. 11/25(Christmas): Closed
•Wed. 12/26 4:30pm 5:30pm 6:30pm Classes Only

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Stretching

Then,

3 Rounds

:30 Shuttle Runs

5 Inch Warm Push-Ups

7 Russian KB Swings

9 Air Squats

Metcon (Time)

Buy-In: 400m Run

*Rest 1 Minute*

Then,

4 Rounds

5 Burpees

10 Calorie Bike

15 KB Swings

*Rest 1 Minute After 4 Rounds*

Then,

Buy-Out: 400m Run

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