CrossFit Lockhart – BOOTCAMP

Metcon (No Measure)

5min AMRAP warmup

10 ring rows

10 monster kicks

10 hip raises

10 good mornings with pipe

7min AMRAP

Run/row/bike

Rest 3 minutes

EMOM x 8

5db turkish situps

20sec plank

8 pushups

30sec plank

11 toe touches

20sec plank

14 db renegade row

30sec plank

Rest 2 minutes

10min AMRAP

10 walking lunges

6 burpees

20 banded glute pulls

5 burpees

30 air squats

4 burpees

20 banded side step L

3 burpees

20 banded side step R

2 burpees

10 Cossack squats

1 burpee