Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

Tabata (Core Work)

Sit-ups

Flutter kicks

Russian twists (weighted)

L-side plank hold

R-side plank hold

Bicycles

Leg raises

Knee Raises (from pull-up bar)

Metcon (3 Rounds for reps)

5 Min AMRAP:

45/30 Calorie Row

12 DB Deadlifts

8 Box Jump Overs

*5 MIN REST*

5 Min AMRAP:

30/20 Calorie Row

8 DB Deadlifts

8 Box Jump Overs

*5 MIN REST*

5 Min AMRAP:

15/10 Calorie Row

4 DB Deadlifts

8 Box Jump Overs
– If the calories listed are too aggresive for you, scale down to a lower number. You should get a significant amount of work on the DLs and BJOs.

– Similar to the CF workout today, you should be going up in weight for the DB deadlifts as the reps go down. Challenge yourself but don’t compromise form

– If you are entering a score, only DLs and BJOs count

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