Bootcamp 2-12-18

February 11, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

25 ball slams (choose weight)

30 second plank hold

Rest 30 seconds

Metcon (1 Rounds for reps)

20 minute EMOM:

1) 30 second DB box stepover (choose weight)

30 second rest

2) 45 second burpee

15 second rest

3) 1 minute max effort row (cals)

4) rest 1 minute

Score is total reps for entire workout.

Metcon (Weight)

3 sets:

20 DB floor presses (choose a challenge weight to go unbroken)

Rest 90 seconds

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