February 17th, 2017 Boot Camp WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 17th, 2017 Boot Camp WOD

February 17th, 2017 Boot Camp WOD


Strongpoint CrossFit – Boot Camp

Warm Up and Mobility

400m run

Dynamic Warm Up:

High Knees (D&B)

Butt Kicks (d&b)

Skip forward (down)

Skip backward (back)

Carioca (d&b)

Side Shuffle (d&b)

Bear Crawl (d&b)

Tin Soldiers (down)

Inch Worm (back)

Perfect Stretch (down)

McGill Curl Up: 6x:15

Side Plank: 4x:30

Smash Party, Post Chain Floss

Skill

Rowing

Kettlebell Sumo Deadlift High Pull

AbMat Sit Ups

Metcon

Metcon (Time)

Four rounds for time:

500m row

20 AbMat Sit Ups

20 KB Sumo Deadlift High Pull

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