Bootcamp 12-12-16

CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

20 seconds of hand plank shoulder taps

40 seconds of rest

Immediately into,

3 sets:

30 seconds of Russian twists

30 seconds rest

Metcon (7 Rounds for time)

Every 3 minutes for 21 minutes:

25 lunges

20 KB Swings

10 burpees

Time for each round.

Metcon (Weight)

2 sets:

100m sled pull (20#s heavier than last week)

Rest 60 seconds

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