22
Jan
1-23-18 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
3 rounds:
250m Row
10 Air Squats
10 Push-ups
10 Sit-ups
Skill Work/ Gymnastics
Metcon (No Measure)
EMOM 10
Odd: 40 Sec V-Push-ups/Decline Box Push-ups
Even: 10 Hanging Knee Raises
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
21 Kettlebell Swings 53/35#
15 Cal Row
9 Goblet Squats 53/35#
–Rest 5 min–
AMRAP 5
21 Kettlebell Swings 53/35#
15 Cal Row
9 Goblet Squats 53/35#
Core
Metcon (No Measure)
2 sets:
10 Supermans
20 Abmat Sit-ups
30 Russian Twist
Cool Down
Metcon (No Measure)
Mobility: 5:00 – 7:00 min
Foam Roller: Quads, IT band, upper back, lats