23
Jan
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