28
Jan
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)