CrossFit Sebring

3 Rounds FT

3 Tire Flips
100m Sprint
3 Tire Flips
20 Lunges weight overhead
16 Lateral Jumps
10 Push Press

 

12 Minute EMOM

 

 

 

BOOTCAMP style workouts are a lot like a TABATA workout. I use a 40:second work window, with a 20 second rest/transition time.

MET-CON:

800m RUN

400m ROW

400m RUN

200M ROW

200m RUN

100 JUMP ROPE (or DU's)

50m SPRINT

 

BOOTCAMP WOD
 :40 WORK
:20 REST

1. SLOSH PIPE

2. MED BALL SIT UPS

3. ROW (for calories)

4. MED BALL OBLIQUE TWISTS

LADDER

MED-BALL CLEAN

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

OVERHEAD WEIGHTED LUNGE