Warm up
Sumo Deadlift – 5-5-5-5-5
5 pull ups
10 push ups
15 air squats
15 rounds for time.

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

Laps – 6/5/4/3/2/1
*After each set of laps, do 10 pushups, situps, squats, and lunges

For time:

60 push ups
50 body rows
40 sit ups
20 dips
10 box jumps
5 burpees

Abs
30-25-20
knee hug sit ups
plank leg lifts
side raises
cobras

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up

10-9-8…1

Burpees
Push ups
Sit ups
Mountain climbers

Workout

100′s

Walking lunges
Push ups
Weighted squats
Sit ups
Superman
*2 laps after each exercise

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up

100 skips
20 squats
10 sit ups
20 superman
*repeat 3x

Workout

3 laps
15/15 clean and press
walking lunges
10/10 plank/push ups
20 sit ups
*repeat 5x

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

4 laps
30 push ups
30 sit ups
30 squats
30 lunges

For time:

100 jump rope singles
30 squats
30 reverse lunges
30 push ups
30 KB swings
30 wall ball
30 push press
30 dips
100 flutter kicks

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up

10-9-8…1

Laps
Sit ups
Push ups

Workout

15/15 step ups
15/15 pulsing side plank
15/15 plank/row
10 chin ups
15 burpees
Sprints

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up

Back Squats – 5-5-5/3-3-3-3
100 pull ups
100 push ups
100 sit ups
100 air squats
for time

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

100 skips
30 lunges per side
30 sit ups
30 squats
100 skips
30 push ups
30 side raises per side
30 toe grab squats

20 minute round:

10 pull ups
20 push ups
30 KB swings
40 sit ups
50 squats
0.33 mile run 6 laps

Abs

L-sit
front plank
side plank
prone cobra
*1 minute each

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up

20/20 walking lunges
Sprints
20 squats
*repeat 4x

Workout

21-16-12-9-6

Mountain climbers
Thrusters
Dips
Sumo deadlift high pulls
Sit ups
*Walking lunges around the gym after every round

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.