1-29-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

250m Row

80′ Bear Crawl

10 Air Squats

Strength

A: Metcon (No Measure)

3 sets:

10-12 Goblet Squats 53/35#

20 Curtsy Lunges

B: Metcon (No Measure)

3 sets:

10-12 Slam Ball Step-ups

20 Jump Squats

Metcon

Metcon (Time)

3 RFT:

500m Row

400m Run

Core

Metcon (No Measure)

2 sets:

10 GHD Situps (to parallel)

20 Glute Bridge

20 Flutter Kicks

Cool Down

Metcon (No Measure)

1:00 min/exercise:

Saddle

Seated Forward Fold

Cross Shin (per side)

Bound Angle (Butterfly Stretch)