Bootcamp 11-20-17

November 19, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (Weight)

3 sets:

25 weighted sit-ups (at least 15#s)

Rest 30 seconds

Metcon (AMRAP – Reps)

As high on the ladder as possible in 30 minutes:

1 calorie assault bike

1 burpee

1 wallball (choose weight)

1 calorie row

2, 2, 2, 2

3, 3, 3, 3 etc.

Total reps.

Metcon (Weight)

3 sets:

5 rep standing single-arm dumbbell press (go heavy, 5 reps each)

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