BC 2

21
Sep

BC 2

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

Warm-up

30/20/30 (No Measure)

30 Air Squats w/ mini band

20 PVC Pass Thrus

30 OHS w/mini bands

Mobility

Hip Capsule Stretch (No Measure)

Band assisted hip capsule stretch

Position/Skill

Air Squat (quick review )

Instructor Lead Air Squat
5 minute review

KB Sumo Deadlift (NO HINGE) (5 sets of 3)

Start in a sumo stance. Start with kettle bell standing up. Descend to the floor stopping every 2 seconds to correct position. Drive Knees out and keep chest up. Do Not Hinge on this movement!

Kettlebell Deadlift (20 Reps )

Single or Double KB
Work Hinge pattern

Metcon

Metcon (AMRAP – Reps)

3 Rounds for max reps:

1 Minute Kettlebell Deadlifts

1 Minute Plank hold

1 Minute Row for cals

1 Minute Rest

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