Crossfit/Boot Camp Tuesday 1/21/14 ----------------------------------- 5:30am Crossfit 5:30am Boot Camp 3:45pm Kids Crossfit 6:00pm Crossfit 6:00pm Boot Camp ----------------------------------- Boot Camp Warm Up 3 rounds: 10 Lunge + Twist 7 Burpees 5 T2B followed by knee tuck 5 Snatch Tekkers w/PVC or bar. Partner WOD: One set of partners completes rowing and running, the other sets of partners complete Cindy XXX. Each person runs with sand bag while partner rows 500m then switch. When both complete run/row, pick another set of partners to complete run row then either begin Cindy XXX or start back up where you left off. Partners performing Cindy XXX will split total reps of each exercise. Perform in sequence. If you complete Cindy before your turn to row/run, rest. 500m row Run laps with sand bag Then “Cindy XXX” 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats
Posted on: Tue, 21 Jan 2014 02:59:28 +0000
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