CrossFit Barwon – CrossFit Bootcamp

Threshold Training

Metcon (Time)

FOR TIME

21-15-9

PISTOL SQUAT

BOX JUMP OVER 24/20″

REST 4 MINUTES

21-15-9

PISTOL SQUAT

CAL

16 MINUTE CAP

Accessory Work

Metcon (AMRAP – Reps)

EMOM X 8

1) 40 WALKING LUNGES

2) 80 DOUBLE UNDERS

Warm-up

Warm-up (No Measure)

10 minutes

10 leg swings/side

10 worlds best stretch

10 down dog to cossack

10 standing rainbows /side

10 jump squats

pistol progression work

– lunge

– skater squat

– box pistol

– elevated pistol

– winning

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