14
Jan
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