January 26th, 2017 Boot Camp WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 26th, 2017 Boot Camp WOD

January 26th, 2017 Boot Camp WOD


Strongpoint CrossFit – Boot Camp

Warm Up and Mobility

8 minute AMRAP

250m row

30′ Walking Lunges (down)

30′ Broad Jump (back)

4 rounds:

:15 Bird Dog/side

:15 McGill Crunch/side

Smash Party, Couch Stretch

Skill

Review movements.

Metcon

Metcon (AMRAP – Reps)

Complete one Tabata interval of each of the following:

Ball Slam (30/20)

Sit Up

Ski Erg

Assault Bike

OH Plate Lunge (25/15)
A Tabata interval is 8 :20 rounds of work followed by :10 of rest. Complete all 8 rounds of one exercise, rest one minute, and rotate to the next station. Your score is the lowest number of repetitions completed during any of the 8 intervals for that exercise.

There are no comments yet, but you can be the first



Leave a Reply