Kick your BOOTY!!

CrossFit Skiatook – Boot Camp

View Public Whiteboard

Stretching and Mobility

Take first 10 min to get stretched out and ready for warmup

Warm-up

Battle rope tabata

Metcon

30 min TIMECAP

***Rest 2 min between circuits*** (Take your rests)

Metcon (No Measure)

Circuit 1

– 50 air squat

– 40 pushup

– 30 second plank

– 20 dips

– 20 each arm DB bicep curl

Circuit 2

– 50 burpees

– 40 alt reverse lunges

– 30 cross body mountain climbers

– 20 high knees

– 10 inch worms

Circuit 3

– 50 jump squats

– 40 tricep extension

– 30 bicycle crunches

– 20 superman flies (up – hold – down)

– 10 each leg donkey kicks

Circuit 4

– 50 alt jump lunges

– 40sec wall sit

– 30 DU or 90 SU

– 20 1-legged dead lift (touch floor) (L+R=1)

– 10 3 sec squat holds (hold at 90 deg)