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