CrossFit Barwon – CrossFit Bootcamp

Burn

Metcon (AMRAP – Reps)

4 sets of each, 20 work : 10″ rest

Press – hold overhead

Hollow – hold in tuck

Skull crusher – hold overhead

Tuck up – Hold in hollow

Twice though

Speed

Metcon (AMRAP – Reps)

60″ to complete

10 Burpees

Max rep pushups

rest 3 minutes

3 minutes rest

Down Regulation

Warm-up

Warm-up (No Measure)

2 rounds

20 back burners

10 Pushup reach

20 arms over and back

10 down dog to seals

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