Queen City CrossFit – QCC BootCamp
Warm-up
Warm-up (No Measure)
200m Run
30 sec each of:
jumping jacks
Spidermans
Samson Stretch
Side Lunge
Pushup to Down Dog
Air Squats
Situps
Mobility
Warm-up (No Measure)
Couch Stretch 1 Min/side
Pigeon Pose: 1 Min/side
Metcon
Metcon (Time)
Run 400m
25 pull-ups
Run 400m
25 wall balls
Run 800m
25 wall balls
Run 400m
25 pull-ups
Run 400m
