BC 11

12
Oct

BC 11

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

Anterior Hip Distraction (No Measure)

Facing the rig, place band high on the hamstring, banded leg steps back and hold in a lunge stretching/distracting the back(banded) leg.

EMOM

EMOM x 10

Odd: 10 Reverse Lunges

Even: 15 Situps

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Max Reps:

1 Minute Sled Sprint

1 Minute Air Squats

1 Minute DB Push Press

1 Minute Rest

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