BC

19
Oct

BC

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

Warm-up

Forearm Plank/Rotation (No Measure)

2 Rounds:

:30 Forearm Plank

:30 Forearm Plank + Rotation R

:30 Forearm Plank

:30 Forearm Plank + Roation L

Mobility

Ankle/Calf Opener (No Measure)

Taking a dumbbell, place the ball of a foot over the handle, attempt to wrap the opposite hand around the outside of the foot. Then adjust hips and angles as needed to find the tight corners.

EMOM

EMOM Alt x 12 Minute

Odd: Goblet Squat

Even: Double Under x 45

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

10 Burpees

20 Kettlebell Swings

Hold a plank x 30 Seconds

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