11-08-2018 Bootcamp YiQi

YiQi – Bootcamp

View Public Whiteboard

Warm-up

Step 1 – Click Warm-up

Step 2 – Click Comment

Step 3 – Delete this message and add your warm-up (same for strength)

Step 4 – Click Save (sometimes you have to wait for the purple line at top of screen to finish or you’ll run into problems)

Skills & Strength

Skills & Strength

EMOM x 12:

1 – :30s-:40s Flutter Kicks

2 – :30s-:40s Russian Plate Twists

3 – :30s-:40s Front Plank w/ *one limb missing

*(set 1 – left arm, set 2 – right arm, set 3 – left leg, set 4 – right leg

Metcon

Metcon (Time)

MetCon Goes here

– Choose how to score on right

– Use comment box for notes to coaches or members

Metcon (Calories)

For Calories:

AMRAP 3 Minutes:

9 KB Swings

21 Burpees

MAX Cal Row (in time remaining)

*Rest 3 minutes*

AMRAP 3 Minutes:

15 KB Swings

15 Burpees

MAX Cal Row

*Rest 3 minutes*

AMRAP 3 Minutes:

21 KB Swings

9 Burpees

MAX Cal Row

Posted in: WOD