4X4 Workout

CrossFit Skiatook – Boot Camp

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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