February 27th, 2017 Boot Camp WOD - Strongpoint CrossFit

February 27th, 2017 Boot Camp WOD

February 27th, 2017 Boot Camp WOD


Strongpoint CrossFit – Boot Camp

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Ring Rows

10 Walking Lunges

10 Air Squats

McGill Crunch 6x:15, Rolling Plank x 30

Smash Party, Squat HOld

Skill

Banded Pull Up

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

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