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THURSDAY 3/19/15

20150317_195916

   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

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