Blackhawk Fitness - Bootcamp Fitness Training

Matt's Fight Gone Bad

Posted : Sep 13, 2007 1:42 PM

WOD

WARM-UP – CRUNCHES, STRAIGHT LEG SITUPS, INDIAN RUN

Green Group

(FOR TIME)
Run to Corner 1:
Flutterkicks (4 count) 30-20-10

Run to Corner 2:
Air Squats 20-15-10

Run to Corner 3:
Leg Lifts 20-15-10

Run to Corner 4:
Side Straddle Hops (4 Count) 30-20-10

Lunge to Middle:
Calf Raises 30-20-10

Blue Group

(FOR TIME)
Run to Corner 1:
Flutterkicks (4 count) 40-30-20

Run to Corner 2:
Air Squats 30-20-15

Run to Corner 3:
Leg Lifts 30-20-15

Run to Corner 4:
Side Straddle Hops (4 Count) 40-30-20

Lunge to Middle:
Calf Raises 40-30-20

Red Group

(FOR TIME)
Run to Corner 1:
Flutterkicks (4 count) 60-40-30

Run to Corner 2:
Air Squats 40-30-20

Run to Corner 3:
Leg Lifts 40-30-20

Run to Corner 4:
Side Straddle Hops (4 Count) 60-40-30

Lunge to Middle:
Calf Raises 50-30-20

Run 1 Lap After Each Set is Complete

WOD

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