Bootcamp 6-21-17

CrossFit Lifted – Bootcamp

Metcon (No Measure)

Core work:

4 sets:

30 seconds of flutter kicks

30 sec rest

30 seconds of situps

30 sec rest

30 seconds of plank hold

30 sec rest

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

250m row

10 db thrusters (choose weight)

10 jumping pullups

Rest 3 minutes, then:

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP:

5 KB Swings

10 box step overs (choose weight)

15 calorie assault bike

Metcon (Weight)

3 sets:

15 dumbbell strict press (choose weight)

Rest 90 seconds

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