Bootcamp 4-2-18

March 31, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

4 sets (not for time)

– :30 plank hold – :30 rest

– :30 flutter kicks – :30 rest

Metcon (2 Rounds for time)

5 rounds for time

– 10 wall balls (choose weight)

– 10 KB Swings(choose weight) – 50ft bearcrawl

(then @ 10:00:)

5 rounds for time

– 10 db box step ups (5 each leg, choose weight) – 10 one-arm db push press (5 each arm)

– 50 ft bear crawl

20:00 cap

(2 separate scores, times)

Metcon (No Measure)

Cash out

3 sets:

30 second front carry march (sandbag or med ball)

Rest 30 seconds

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