1-16-18 BootCamp

15
Jan

1-16-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

1min Straight-Arm Jacks

10 Push-ups to downward dog

Broad Jumps-down & back

20 Tempo Squats

10 Active Samson, ea side

10 Hamstring Floss, ea side

Metcon

Metcon (AMRAP – Reps)

15min

1min Row

1min Side Plank – 30s/side

1min Single-Arm Russian KB Swings – 30s/side

1min Low Ring Plank

1min Farmers Carry

+

Rest 5min

+

AMRAP 20

250m Row or Bike (or 200m Run)

20 Burpees

100 Double Unders (2-1 singles)
* Score reps completed in AMRAP

**DUs worth two/ singles worth one.