Monday July 1, 2019

 

CrossFit

“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

 

Bootcamp

#34

Warm-up
180 Mountain Climbers
Butt kicks
WOD
1 Box Jumps (L2), Box step ups (L1)
Rope climbs (L2), Rope climbs from floor using legs (L1)
2 Horse Stance Punch
Flutter Kicks
3 Goblet Squats
Hollow Rock
4 Breakdancer kicks
Knees to chest (sitting on box)
5 Side to side high Knees
Rope climbs (L2), Rope climbs from floor using legs (L1)
6 Plate/Box toe touches
Jumping squats
Recovery
High Knee Leg Balance into warrior 3
Couch stretch

 

Burner

15 min amrap:
Sprint 100m
20 RKBS
20 Wallballs
Rest 1 min

Recovery: Band Stretch Shoulders