BC 10

9
Oct

BC 10

CrossFit Tactical Strength – Q&C Bootcamp (women’s only)

Warm-up

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge

Mobility

Couch Stretch (2 mins each side)

EMOM

Odd: Assault Bike 1 Minute Hard

Even: Assault Bike 1 Minute Easy

Metcon

Metcon (Time)

3 Rounds for Max Reps:

25 Deadlifts

Run 400 m
Rest 10 Minutes after effort

Metcon (Time)

3 Rounds:

25 Push Press

Run 400

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