1-26-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

500m Row

then…

4 Rounds:

10 PVC Ovehead Squats

10 PVC BTN Push Press

10 PVC Pass Throughs

Metcon

Metcon (No Measure)

EMOM 15

Min 1: 10 DB Snatches

Min 2: 10 DB Side Lunges (ea leg)

Min 3: 5 DB Man Makers

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 KB Swings 53/35#

30 Abmat Sit-ups

50 Single Unders

Cool Down

Metcon (No Measure)

Mobility: 5:00 – 7:00 min

Lacrosse ball: Teres minor and upper/mid traps