BC Session 1

19
Sep

BC Session 1

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

Warm-up

Plank Series (No Measure)

:15 Front Plank

:15 Superman

:15 Right Arm Plank

:15 Left Arm Plank
refocused!

Mobility

Banded Hamstring Floss (No Measure)

Banded Hamstring Floss. 2 Minutes Each Leg
laying version/Contract relax

Position/Skill

Goblet Squat

Aerobic Building

Assault Bike (AMRAP – Rounds and Reps)

Alternating Minutes:

Odd: Work

Even: Easy Spin

**Lock in a consistent pace**

Metcon

Metcon (Time)

300m Shuttle

15-12-9

Goblet Squats

Burpee

300m Shuttle

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