2-12-18 BootCamp

11
Feb

2-12-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

500m Row

25 Jumping Jacks

20 Walking Lunges

15 Ring Rows

10 Push-up to Down Dog

5 Inch Worms

Strength

Metcon (No Measure)

3 sets:

6-8 Split Squats (ea leg)

6-8 DB Single Leg RDLs (ea leg)

20 Glute Bridges

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

3 KB Swings 44/26#

3 Box Jump Overs 20/16″

3 Wall Balls 14/10#

6 KB Swings 44/26#

6 Box Jump Overs 20/16″

6 Wall Balls 14/10#

9s, 12s, 15s, 18s….

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Couch Stretch (ea side)

Seated Straddle

Puppy Dog

Sumo Squat