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