1-22-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 8

10 Curtsy Lunges (5 ea)

10 Bird Dogs

5 Push-up to Down Dog

Strength

A: Metcon (No Measure)

3 sets:

8-10 Goblet Squats 53/35#

20 Jumping Lunges

B: Metcon (No Measure)

3 sets:

8-10 Slam Ball Step-ups

20 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

15 Jumping Pull-ups

12 Burpee Box Jump Overs

9 DB Clean and Press 35/20

Cool Down

Metcon (No Measure)

2:00 min/exercise/side:

Couch Stretch

Pigeon Pose