1-31-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

Jog Down and Back

10 Birddogs

10 PVC Overhead Lunges

10 PVC Trunk Rotations

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 14 (40s work, 20s rest)

Odd: Ball Slam

Even: Slam ball lunge to overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Burpees

20 Abmat Situps

25 Walking Lunges

Core

Metcon (No Measure)

3 sets:

10 slam ball wood chop and hay baler (ea side)

30 sec plank

Cool Down

Metcon (No Measure)

Mobility: 5:00 – 7:00 min

Lacrosse ball: glute and TFL