586 CrossFit Asylum – Bootcamp

Warm-up (No Measure)

With a slam ball: 3 Rounds

Jog 100m

10 squats

10 lunges

5 slams

10 sit ups

Metcon (No Measure)

5 rounds: 4:00 on/4:00 off

Row 30/20 cal

Bike 20/14 cal

10m shuttle sprint

*your score is the number of sprints completed

(we can modify calories so that you have at least 45 sec. to complete sprints)

2 Rounds

30 v-ups

60 bicycles

30 sit ups

60 flutter kicks

30 Russian twists