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03/14/15

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CrossFit Seek and Destroy – Bootcamp

Set 1 – 3 sets
Ring rows until failure
Push press until failure
Chest press until failure

Set 2 – 3 sets
10cal air dyne
20 KB swings
40 starfish sit ups
20 power jacks
10 wall balls

Set 3 -3 sets
Prayer hands until failure
Renegade rows until failure
Tricep extensions until failure

Bonus round:
10 halos each direction
20 glamour hammers
30 weighted punches
40 Russian twists
50 flutter kicks (total)
60 Alt DB snatches (total)
70 push ups