BootFit is Hard.... But we are Harder

BootFit is Hard…. But we are Harder

Endurance

Metcon
For Time:
800m Run
Then…
100 Kettlebell Swings (53/35)
10 Burpees each time you rest
Then…
800m Run

CrossFit

Metcon
Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

BootFit

Metcon
“Midline Muscle”
20 Bar Rows
100m Sprint
30 HR Push ups
100m Sprint
40 Sit-Ups
100m Sprint
50 Bird Dogs
100m Sprint
60 Jumping Squats
100m Sprint
Accessory Work
Planks (50 Reps)
50 Shoulder Tap Planks