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bootcamp

February 9, 2019 | No Comments

586 CrossFit Asylum – Bootcamp

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Warm-up (No Measure)

3 Rounds

shuttle run (4 points of rack)

10 lunges

8 push ups

6 pull ups

Metcon (No Measure)

EMOM 16 mins.

MIn 1: 45 second wall sit (goblet loaded)

Min 2: 45 second dbl/single unders

Min 3: 45 sec. ring plank or reg. plank

Min 4: 45 sec. bike (8 out of 10 effort)

Then

EMOM 20

Minutes 1-10

16 ball slams (even)

16 ball squats (odd)

Minutes 11-20

12 russian swings (even)

12 SDHP (w/KB) (odd)





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