RADD CrossFit – Boot Camp
Metcon (Time)
Warm up: 800 meter run
With a partner for time:
100 Plate to over head
100 jumping squats
100 knee raises
100 Plate over head lunges
100 weighted step ups
20 min cap
Straight into
1,000 meter row
Switching every 250 meters
Partner holds a plank while other partner rows
Abs:
:30 L sit
:30 flutter kicks
:30 v ups
:30 candle sticks
:30 knee raises
:30 scissors
:30 sit ups
