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April 13, 2019 | No Comments

586 CrossFit Asylum – Bootcamp

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Warm-up (No Measure)

10 min AMRAP ( you should get at least 2-3 rounds in)

Run 100m

10 squats

10 db press

10 glute bridges

Metcon (No Measure)

15min AMRAP

20 hand release push ups

10 v ups

10 KB swings

50 dubs/100 singles

Rest 2 minutes

12min AMRAP

15 cal. row

15 wall balls

15 db or barbell push press

Rest 2 minutes

10min AMRAP

4 med ball thrusters

7 slam balls

10 med ball knee strikes each side

10 med ball jump squat





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