BOOTCAMP Wednesday 14th March 2018
CrossFit Hull – Boot Camp
Warm-up (No Measure)
Metcon (No Measure)
9 Minute EMOM
30-40 Second Handstand Hold
5 Rope Pulls / 10 Ring Rows
10 KB Bent over rows
In pairs, 20 Minute AMRAP
Partner 1 – Run 200 meters (gate
& back) then straight into 10 Air Squats & 10 Press-ups, whilst Partner 2 – accumulates calories on the Assault Bike.
Swap when partner 1 has finished their round.
On every other round you must take a Medicine Ball on the run with you
SCORE IS CALORIES ACCUMULATED ON THE BIKE