CrossFit Lifted – Bootcamp
Metcon (No Measure)
25 Russian twists w/ weight (choose weight)
15 Hand plank shoulder taps 1:00 rest
Metcon (AMRAP – Rounds and Reps)
10 DB Lunges (choose weight)
10 jumping Pull-ups
10 Med Ball clean to shoulder
1 Rope climb/2 planks
* Pull-ups + Rope climbs: if able, try to use this time to add a little more difficulty to their workout by doing the standard version instead of a modified version.
** Med ball clean to shoulder: should be heavier than a
regular wall ball, but modify for injuries, etc.
*** Score is total reps completed in 30:00
4 sets for weight, not for time: 50 ft stationary sled pull
* Hand-over-hand; straight back, tight core position, pull the sled into you by the straps. back up until the strap is tight and has tension again. Repeat until 50 feet is completed. Use a moderate weight.