5/19/16 – B-cycle Boot Camp

random girl boot camp

RANT

Reminder that B-cycle Boot Camp is tomorrow at 6pm!  You need to register for this in advance and can do so through this link.  We do put a cap on this event so if you don’t get a spot this week, be sure to sign up early for next week’s.  Fingers crossed that the weather holds out!

CrossFit All Levels

A. Stir the Pot – :30 ON/:15 OFF, x10

metcon

For Time

9 Cal Assault Bike

21 Thrusters

15 Cal Assault Bike

15 Thrusters

21 Cal Assault Bike

9 Thrusters

*choose a load that will allow you to perform 15 UB thrusters

Strength

A. Floor Press – 4×8

*heavy across

B. Resistance Band Hamstring Curls – collect 40 each leg

C1. OH Walking Lunge – 5×50′, rest :30

C2. L-Hang – 5xME, rest :60

Endurance

A. Pulling Mechanics

metcon

2:00 Run, 2:00 Rest

2:30 Run, 2:30 Rest

3:00 Run