31
Jan
2-1-18 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
500m Row
then…
2 Rounds:
10 Kneeling Thoracic Rotations
10 PVC Pass Throughs
10 Scap Pull-ups
Strength
Metcon (No Measure)
3 sets:
5-7 Banded Strict Pull-ups
12 Push-ups
12 Ring Rows
5-7 Banded Ring Dips
Metcon
Metcon (Time)
3 RFT:
15 Jumping Pull-ups
12 Lateral Sandbag Burpees
9 Sandbag Cleans 40/25#
Cool Down
Metcon (No Measure)
Mobility: 5:00 – 7:00 min
Foam Roller: Adductors, Quads, IT band