Boot Camp

RADD CrossFit – Boot Camp

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Metcon (AMRAP – Rounds and Reps)

Warm up: 20 med ball rolls

20 med ball throws

20 med ball throw/ squat

25 min AMRAP

100 Med ball slams

200 Doubles (300 singles)

100 squats with med ball

200 Mountain climbers

100 Med ball sit ups

After each movement row 250 meters or run 200 meters

Abs

:30 L sit

:30 flutter kicks

:30 knee raises

:30 plank

:30 side plank x2

:30 scissors

:30 sit ups