586 CrossFit Asylum – Bootcamp

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Warm-up (No Measure)

Run 200

10 glute Bridges

10 dynamic hams

Run 200

10 Superman

10 scorpion/10 iron cross

Run 200

10 leg whip

5 roll outs

10 air squats

Metcon (No Measure)

30:10

3 rounds

Battle ropes

Push ups

Kb deadlifts

30:10

3 round

Bike

Kb swings

Chest pass

30:10

Hurdle box jump

Kb squat

Trx row

Abs if time!!!!