Bootcamp 3-13-17

CrossFit Lifted – Bootcamp

Metcon (No Measure)

6 minute EMOM:

1) 30 second flutter kick

30 second rest

2) 30 second weighted wallsit (dumbbells on shoulders)

30 second rest

Metcon (10 Rounds for reps)

Every Minute on the minute for 20 minutes:

1) ME KB Swings x 30 seconds (choose weight)

2) ME Calorie row x 30 seconds

10 separate round scores (KB + cal row each round)

Metcon (No Measure)

3 sets:

Front rack stationary sandbag march x 1 minute

Rest 1 minute

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