Thursday 05/07/2018


CrossFit SPEED – Bootcamp

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Warm-up

*Debbie Does Bootcamp* (Teams of 3)

3 Rounds

all movement to be syncro

10 jump squats

10 jump lunges

10 grape vines

10 burpees

Metcon

36min: Metcon (AMRAP – Rounds and Reps)

36 Burpee box jumps overs

36 deadball squats

36m crab crawl

36 deadball box step overs

36 cal AAB

36 knees to elbows

36 elephant push ups

36 weighted sit ups

36 thrusters

36 pull ups

* 1 athlete holding a farmers hold 48/32, 1 athlete completing 10 calories on the rower while the third athlete moves through reps, the row is the pacer and athletes can only rotate once the 10 calories are completed.

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