1/30/2018

Cable Crossfit Kettlebell Bootcamp WOD

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Warm-up
800m Run
Then 2 Rounds
5 single arm DB Shoulder Press Each arm
10 ABmat Sit ups
10 wall squats
20 High Knees running in place

12 MIN ALTERNATING EMOM

(1) 7 Ring Dips/bench dips
(2) 14 DB Push Press (35/25#)
(3) 7 – Arnold Presses
(4) 14  Lateral Ball Slams

Metcon (AMRAP – Rounds and Reps)
15 Mins AMRAP
40 Double Unders/ 80 SU
10 Thrusters (35/25#)
16 Jumping Lunges
20 Hollow Rocks
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