CrossFit Lifted, CrossFit Lifted South – Bootcamp
Metcon (No Measure)
:30 Tricep Dips
Use bench or box for dips. Elevate feet for added difficulty. Focus on keeping the chest up and getting arms to 90 degrees before pressing out to full extension.
Metcon (7 Rounds for reps)
1. :45 ME Calories on the Assault Bike or Rower
2. :45 ME Box Step ups
3. :45 ME KB swings
4. 1:00 REST
Score is total reps completed over the course of 7 rounds (7 separate scores).
25 Weighted Sit-ups