January 5th, 2017 Boot Camp WOD
Strongpoint CrossFit – Boot Camp
Warm Up and Mobility
Three minutes Assault Bike or Row
10 Sit Ups
10 Air Squats
Smash Party, Posterior Chain Floss
Metcon (AMRAP – Reps)
Complete one Tabata Interval of each of the following:
Assault Bike (Cal)
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.
Accumulate 2 minutes /side couch stretch.