CrossFit LandRush – BootFit

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BootFit

Metcon (AMRAP – Rounds and Reps)

Shoulders!

AMRAP6

Complete as many round and reps as possible in 6 minutes of…

Scaled

5 Front Raises w/ plate (15/10)

5 Lateral Raises w/ DBs (15/10)

150m Row

Rx

5 Front Raises w/ plate (25/15)

5 Lateral Raises w/ DBs (20/15)

150m Row

Rx+

5 Front Raises w/ plate (35/25)

5 Lateral Raises w/ DBs (35/20)

150m Row

Metcon (No Measure)

EMOM6

Every minute on the minute for 6 minutes complete all 3 movements

Scaled

5 Sit Ups

6 Russian Twists w/plate (15/10)

20 Flutter Kicks each leg

Rx

7 Sit Ups

8 Russian Twists w/plate (25/15)

20 Flutter Kicks each leg

Rx+

7 Medball Situps (20/14)

8 Medball Russian Twist (20/14)

25 Flutter Kicks each leg

Metcon (Time)

Complete 3 rounds for time of the following…

Scaled

10 V Ups

10 Ground 2 Overhead w/plate (15/10)

200m Run

Rx

10 V Ups

10 Ground 2 Overhead w/plate (25/15)

400m Run

Rx+

10 V Ups

10 Ground 2 Overhead w/plate (35/25)

400m Run