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