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
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