21
Jan
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