24
Jan
1-25-18 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
200m Run
Then…
2 Rounds:
6 T Push-ups
8 Russian Baby Makers
10 Scap Push-ups
12 Air Squats
Strength
Metcon (No Measure)
3 sets:
5 Banded Strict Pull-ups
10 Push-ups
10 Ring Rows
5 Banded Ring Dips
Metcon
Metcon (Time)
27-21-15-9
DB Snatches 35/20#
Box Jumps 24/20″
Knee Push-ups
Cool Down
Metcon (No Measure)
0:30-1:00 min/stretch/side
Banded Shoulder Distraction
Banded Pec Stretch
Banded Deltoid Stretch