12-14-17 BootCamp

13
Dec

12-14-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

4 Rounds

100m Run (or 125m Row/Bike)

5 Squats

5 Push-Ups

5 Pull-Up Shrugs

5 Lateral Squats, ea leg
*10min cap

Strength

A1: Sandbag Squat (3×10)

Back Squat

A2: Renegade Row (no push-up (3×10, ea arm)

A3: Bar Kips (3×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m Run (or 250m Row/Bike)

20 Slam Ball Over-the-Shoulder

20 Alt Side Lunges

20 Russian Twists

Cool Down

Metcon (No Measure)

Coaches Choice – Cool Down & Stretch