Boot Camp

RADD CrossFit – Boot Camp

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Metcon (Time)

Warm up:

1,000 meter row switching with partner every 250 meters while partner rows you plank hold

Workout: 30 min cap

400 meter run

4 rounds

21-15-9

Kettle bell swings

Goblet squats

Sit ups

400 meter run

3 rounds

9-6-3

Wall climbs

Mountain climber burpees

Strict pull ups

400 meter run

Cash out:

2 rounds

30 jumping lunges

30 shoulder taps