January 5th, 2017 Boot Camp WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

January 5th, 2017 Boot Camp WOD

January 5th, 2017 Boot Camp WOD


Strongpoint CrossFit – Boot Camp

Warm Up and Mobility

Three minutes Assault Bike or Row

Three rounds:

10 Pushups

10 Sit Ups

10 Air Squats

Smash Party, Posterior Chain Floss

Skill

Kettlebell Deadlift

Kettlebell Swing

Ball Slam

Metcon

Metcon (AMRAP – Reps)

Complete one Tabata Interval of each of the following:

Assault Bike (Cal)

Mountain Climbers

KB Swing

Ball Slams (20/10)
Tabata is a work-rest method associated with many CrossFit WODs. For 20 seconds, complete as many reps of a given exercise as possible. Then rest for 10 seconds and repeat this seven more times for a total of eight intervals. Your score is the lowest number of reps completed in any of the eight rounds for each exercise.

Cash Out

Accumulate 2 minutes /side couch stretch.

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