Bootcamp 6-16-17

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CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

15 lying leg lifts

30 flutter kicks

15 ball slams

Rest 1 minute

Metcon (AMRAP – Reps)

5 min calorie row

2 min ME burpee

Rest 3 minutes, then:

Metcon (AMRAP – Reps)

7 min. AMRAP:

75 alternating dumbbell snatches (choose weight)

ME wallballs in remaining time.

Score is total wallballs.

Rest 3 minutes, then:

Metcon (AMRAP – Reps)

5 min. Cal assault bike

2 min. ME manmakers (choose weight)

Metcon (No Measure)

Squat Potato:

Hold the bottom of the squat in a circle, arms distance from each other. Throw a 10# med ball to opposing players in no particular order. If you stand up, fall over, or don’t catch the ball, you owe 10 burpees and you’re out.

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