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

TUESDAY BOOT CAMP

January 21, 2019

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Warm-up (No Measure)

5 Minute Dynamic Stretching

Then,

2 Rounds

:45sec Bike

10 PVC Pass Through

10 Toe Touch To Squat

10 Inch Worms

10 Groiners

Metcon (AMRAP – Reps)

Tabata Time :20 Work/ :10 Rest

8 Rounds Each Movement

-Assault Bike

-Ball Slams

-DB Thrusters

-Russian Twist

*1 Min Rest/Transition

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