11/6/2017

Cable Crossfit Kettlebell Bootcamp WOD

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WARM-UP
400m Run
Then 3 rounds
10 Push Ups
10 Alt Reverse lunges
10 Lateral lunges
10 Sit ups
EMOM for 10 ALt. MIN
10 Push Presses ( Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
Metcon (5 Rounds for reps)

Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible.

Rest three minutes and repeat for a total of five cycles.

Post number of wall ball shots completed each round.

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