1-24-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

10 min running clock:

Jog Down and Back

8 Ring Rows

8 Air Squats

8 Glute Bridge

8 Bird Dogs

Metcon

Metcon (No Measure)

AMRAP 15

10 Sandbag Back Squats

10 Sandbag Good Mornings + Reverse Lunge

20 Lateral Hops (over sandbag)

Metcon (AMRAP – Reps)

AMRAP 12

3 Sandbag Cleans 40/25#

3 Hanging Knee Raises

6 Sandbag Cleans 40/25#

6 Hanging Knee Raises

9 Sandbag Cleans 40/25#

9 Hanging Knee Raises

….

Cool Down

Metcon (No Measure)

1:00 min/exercise/side:

Dragon

Low Dragon

Lizard

Standing Straddle