CrossFit Lockhart – BOOTCAMP

Metcon (No Measure)

Warmup

30sec jog in place

30sec inch worms

30sec air squats

EMOM x4

40sec pushup + 20sec plank

Rest 1 minute

EMOM x4

40sec goblet squat + 20sec squat hold

Rest 1 minute

3min AMRAP

10 jumping squats

20 alternating plank punches

Rest 2 minutes

EMOM x4

40sec bicep curl to shoulder press + 20sec curl hold

Rest 1 minute

EMOM x4

40sec db floor press + 20sec arm extension hold

Rest 1 minute

3min AMRAP

10 burpees

20 plate punches

Rest 2 minutes

8min AMRAP

30 jump rope

10 slam balls

15 plank up/down to slam ball