Hello Saturday Morning Boot Campers!
My heart tells me that you will fall head over heals in love with tomorrow’s workout…YESSSSSS…since you’ve been so patient and considering of my needs, I’ve decided to let you have some early! Remember, tomorrow’s class will be given by Coach Marlo Carbonel and I absolutely expect you guys to treat him much the same way you treat me. That means…
Plenty of “dirty looks”
Plenty of “trash talk”
Plenty of “I don’t cares”
Plenty of “Let me see you do it”
Plenty of “Lips turned up”
Here’s the deal:
Warm Up
100 Meter Run
10 Wall Balls
200 Meter run
20 Wall Balls
300 Meter run
30 Wall Balls
400 Meter Run
40 Wall Balls
*Stretching and Hip Mobility
50 Kettlebell or Dumbbell Burpee Box Step-Overs – 8 Min Cap
The focus is 2 dumbbells or kettle bells, as heavy as possible.
Teams of 4 to 6 (2 people push at a time) – 1 Mile Prowler Push
Boot Camp December 6, 2014 (Saturday)
Search
Popular Posts
-
CrossFit – Thu, Aug 13
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
-
CrossFit – Wed, Aug 12
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
-
CrossFit – Tue, Aug 11
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…