CrossFit Lifted South – Bootcamp
Metcon (Weight)
3 sets
15 DB Floor Press
15 situps
1:00 rest
Metcon (7 Rounds for reps)
EMOM 28:00
1. :30 Burpees
2. :30 KB Swings
3. :30 Box jumps/step ups
4. :30 KB Lunges
For lunges, hold KB in suitcase carry, front rack, or on shoulder.
Score is total reps per round (7 total rounds).
Metcon (No Measure)
3 sets:
25 Russian twists
25 Elbow Jacks
1:00 rest