Maximum Impact CrossFit – Boot Camp

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Warm-up

Warm-up #1 (No Measure)

10 minutes total time:

Foam Roll 3 times each muscle

200 meter jog

10 Reps. of each:

Ankle Wall stretches 10 eac

Squats

Reverse Lunges 10 each

Side lunges

toes touches

Butt Kicks

Crossover High kicks

Walking lunges fist down

Push-ups

Sit-ups

Seated Leg Crossovers 5 each

Pull-ups

Reverse/Negative Pull-ups

PVC Around the Worlds

PVC Overhead Stretches

PVC Lateral Stretches

Bootcamp #1 Row &Front squat (Time)

600 meter row

20 Front Squats 15-75#

1200 meter row

20 Front Squats

600 meter row