Queen City CrossFit – QCC BootCamp
Warm-up
Warm-up (No Measure)
500m row
2x through:
10 moderate KB swings
10 jump squats
10 burpees
Metcon
Metcon (Time)
Row 500m
25x KB swing, right hand to eye level
Row 500m
25x KB swing, left hand to eye level
Row 500m
25x KB two-handed swing
Row 500m
25x KB clean & press, right hand
Row 500m
25x KB clean & press, left hand
Row 500m
25x Goblet squats
30 Min Cap
Cool Down
Warm-up (No Measure)
Pigeon
Couch stretch
Shoulder band
