Bootcamp 4-8-16

April 7, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

50 russian twists (weight optional)

30 second plank hold

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

10 box step overs (choose weight)

10 HR pushups

Rest 2 minutes then:

Metcon (AMRAP – Rounds and Reps)

8 min. AMRAP:

15 calorie row

15 burpees

Rest 2 minutes then:

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

15 KB Swings (choose weight)

15 ball slams (choose weight)

SKILLWORK

5 min. Discussion/demo

Roll to candlestick

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