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bootcamp

December 1, 2018 | No Comments


586 CrossFit Asylum – Bootcamp

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Warm-up (No Measure)

20 jacks

20 seal jacks

15 glute bridges

10 dynamic hamstrings

10 scorpions

10 iron cross

5 roll outs

10 squats

Metcon (No Measure)

The Appetizer:

EMOM 10

30 seconds battle rope

20 KB swings

Main Course:

3 Rounds

4:00 ON/4:00 OFF

Row 30/20 calories

Bike 20/14

Shuttle Sprints for remainder of time

(Adjust calories accordingly so that you have a minimum of 30-45 seconds to sprint)

Dessert:

10 TRX Pikes

20 penguins

10ea. McGill sit ups





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