January 4th, 2017 Boot Camp WOD - Strongpoint CrossFit

January 4th, 2017 Boot Camp WOD

January 4th, 2017 Boot Camp WOD


Strongpoint CrossFit – Boot Camp

Warm Up and Mobility

400m run

Dynamic Warm Up

-High Knees (Down & Back)

-Butt Kicks (D&B)

-Carioca (D&B)

-Side shuffle (D&B)

-High Skips (D&B)

-Tin Soldiers (Down)

-Bear Crawl (Back)

5 Inch Worms

6 Perfect Stretch

Smash Party, Banded Hip Extension

Skill

Burpees!

Dumbbell Lunges (High & Low Carry)

Metcon

Metcon (Time)

Three rounds for time:

400m run

15 Burpees

20 Alt. DB Lunges (25/20)

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