Boot Camp Final!

28
Oct

Boot Camp Final!

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

Plank Series (No Measure)

:15 Front Plank

:15 Superman

:15 Right Arm Plank

:15 Left Arm Plank

Movement Prep

Goblet Squat (3 sets of 6-8 Reps )

Aerobic Building

Assault Bike (AMRAP – Rounds and Reps)

Alternating Minutes x 8 Minutes:

Odd: Work

Even: Easy Spin

**Lock in a consistent pace**

Metcon

Metcon (Time)

300m Shuttle

15-12-9

Goblet Squats

Burpee

300m Shuttle
Compare to day 1

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