11/8/2017

Cable Crossfit Kettlebell Bootcamp WOD

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WARM-UP
3 Rounds
30 Double Unders
20 Squats
15 Good Mornings
10 Push Ups
STRENGTH
Three sets of:
DB Front Squat x 10 reps @ 3011
Rest 30 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2011
Rest 30 seconds

B.
Two sets of:
Dumbbell Bench Press x 10 reps @ 2011
Rest 30 seconds
Dumbell Romanian Deadlift x 10 reps @ 3010
Rest 30 seconds

Metcon (2 Rounds for reps)
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps (32/24 kg)
Pull-Ups x 10 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
Box Jumps x 10 reps (24″/20″)
Hand-Release Push-Ups x 10 reps

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