Bootcamp 4-7-17

April 6, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (AMRAP – Rounds and Reps)

6 min. AMRAP:

20 elbow jacks

15 KB Swings (choose weight)

10 air squats

Metcon (10 Rounds for reps)

30 minute EMOM:

1) 30 seconds sandbag front squats (mod with a med ball if too heavy

Rest 30 seconds

2) 30 seconds of Dumbbell Snatches (choose weight)

30 seconds rest

3) 30 seconds of Dumbbell push presses (choose weight)

30 second rest

Total reps (squat+snatches+presses) each round

Metcon (Weight)

3 sets:

15 weighted sit-ups (choose weight)

Rest 10 seconds

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