1-15-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

2 Rounds:

1min Jumping Jacks

5 Side Lunges, ea leg

5 Inch Worms to Upward Dog

5 Scap Pull-ups, Bar or Rings

Strength

A1: Pull-Ups (3×10)

3sec negative

A2: Single Leg Deadlift, KB / DB (3×10, each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds, 4-min each

6 Box Jumps

8 Side Burpees

10 Push-Ups

12 Mountain Climbers
1min rest between rounds, pick up where you left off

Core Down

Metcon (No Measure)

EMOM 9

1st min: Max Side Elbow Plank, Right

2nd min: Max Side Elbow Plank, Left

3rd min: Max Sphinx Plank Crunch