January 30th, 2017 Boot Camp WOD - Strongpoint CrossFit

January 30th, 2017 Boot Camp WOD

January 30th, 2017 Boot Camp WOD


Strongpoint CrossFit – Boot Camp

Warm Up and Mobility

Three minutes cardio

5 Inch worms

6 Perfect Stretch

Two rounds:

5 Ring Rows

10 Lunges

20 Plate Hops

Two rounds:

:30 Front Plank

:15 Rest

:30 Side Plank

:15 Rest

:30 Side Plank

:15 Rest

Smash Party, Oly Wall

Skill

KB Lunges

Jumping Pull Ups

Metcon

Metcon (Time)

Four rounds for time:

Assault Bike 1 mile

20 KB Walking Lunges (25/20)

15 Jumping Pull Ups

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