Boot Camp 580 getting it done!
CrossFit WOD
DYNAMIC WARM UP
Run 800m
Mobility
Bodyweight Warm Up
STRENGTH
Every 90 Secs for 5 sets complete:
10 Deadlifts (@ 55% of 1RM)
(focus on body mechanics not on speed!)
METCON
A.
“Annie”
50-40-30-20-10 Reps
Double Unders
Sit Ups
12 Min Cap
B.
4 x 20 Russian Twist
4 Min Total Planks. Every Break complete 7 Burpees
Boot Camp WOD
CONDITIONING WOD#1
10 MIN AMRAP
20 (10/10) Lateral Box Step Overs
10 Dive Bombs
5 Man Makers
CONDITIONING WOD#2
TABATA
Tabata Sit Ups
Singles/Doubles
Med Ball Cleans
