BC4

26
Sep

BC4

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

Warm-up

30-20-30

30 Banded Air Squars

20 Pass Thrus

30 Banded OH Squats

Mobility

Hip Capsule Stretch (No Measure)

Band assisted hip capsule stretch

Movement Prep

Banded Clamshells (No Measure)

Aerobic Building

Metcon (No Measure)

5 Rounds:

:30 Double/Single Arm Battle Ropes

1:30 Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:

Lunge 50′

Farmer Carry 50′

Run 100′
Use DB for Lunge and carry if possible

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