11/7/2017

Cable Crossfit Kettlebell Bootcamp WOD

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WARM-UP
400m Run
Then 3 rounds
:30 Double Unders
:30 Squats
:30 push Ups
:30 Mountain Climbers
:30 Bear Crawls
: 30 REST
STRENGTH
Four sets of:
Bulgarian Split Squat x 10 reps @ 30X0
Rest 30 seconds
Turkish Get-up x 2 reps each arm
Rest 30 seconds
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Thrusters x 10 reps
100 Meter Run
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