CrossFit Koinonia – Bootcamp

Bootcamp week 3: Saturday Warmup (No Measure)

400 meters then

10 inch worms

10 glute bridges

10 PVC pass through

X3

1 burpee anytime you hear the word thunder

Bootcamp Saturday: Strength (AMRAP – Reps)

EMOM 5×8

Kettlebell deadlift

2 second pause at RDL position

35/53

Bootcamp Saturday: WOD (AMRAP – Rounds)

15 rounds E1.5MOM

5 goblet squats

5 ball slams 20#

5 push ups