Bootcamp 7-23-18

July 22, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (Weight)

5 sets

8 Goblet squats (with heavy KB)

1:00 Rest

Weight should be heavier than previous weeks. Goal should be positioning and good form. Assist with boxes/wallballs below athlete to achieve depth

Metcon (AMRAP – Reps)

EMOM for 24:00,

1. :30 Box jumps/step ups + 2 burpees

2. :30 Wallballs + 2 burpees

3. :30 Assault Bike + 2 burpees

Score is total reps completed (not including burpees). Athletes perform movements for 30 seconds. At :30, they will stop that movement and complete 2 burpees before the next round starts.

Metcon (Weight)

3 sets:

25 weighted sit-ups (choose weight)

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