CrossFit Skiatook – Boot Camp
Stretching and Mobility
Take first 10 min to get stretched out and ready for warmup
Warm-up
Athletes Choice. Take 5 min to get warmed up for the workout
Metcon
Two times through all movements 45 sec of work / 15 sec of rest (top to bottom)
Please set clock to 32 rounds of 45sec/15sec
Metcon (No Measure)
1. Cardio
– Jumprope
– High Knees
– Burpees
– Jumping Jacks
2. Strength
– Pushups
– DB Alt. lunges
– DB Thrusters
– Dips
3. Cardio
– Speed Skaters
– Bike
– Mountain Climbers
– Wall Ball shots
4. Abs
– Plank
– Bicycle crunches
– V-ups
– Reverse crunches
