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