02/11 SATURDAY: Bootcamp

02/11 SATURDAY

Warm-up

400m and Inch Worms for 2 Rounds

Run 400m
Perform There and Back Inch Worms
2 Rounds

Metcon

Metcon (AMRAP - Rounds and Reps)

Team 15 Min Amrap
3-4-5-6-7-8-9-10-11-12 and continue adding 1 rep till time runs out
Thrusters (40/25)
Pull Ups

Before person switching with the Active team mate they must have completed:
5 Air Squats
5 Push Ups

Rest 5 minutes

Metcon (Time)

Team 12 Min Amrap
2-3-4-5-6-7-8-9-10-11 and continue adding 1 rep till time runs out
Snatch (40/25)
Sit Ups

Before person switching with the Active team mate they must have completed:
5 Air Squats
5 Push Ups

Metcon (Time)

Team 9 Min Amrap
1-2-3-4-5-6-7-8-9-10 and continue adding 1 rep till time runs out
Clean and Jerk
Toes to Bar

Cool Down

Stretch - Quick (No Measure)

Hold Each for 10 seconds
1) Lying Leg Tuck  Hamstring Stretch
2) Lying backwards Quad Stretch
3) Lying Reach for Toes Back Stretch
4) Sitting Groin tuck Stretch
5) Kneeling Looking up Back Stretch
6) V Shape Calve Stretch
7) Walking Forward from V to Hand & Hold