2-13-18 BootCamp

12
Feb

2-13-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

Jog Down, Back Pedal Back

High Knees Down, Butt Kicks Back

10 Down Dog to Pigeon

5 Russian Baby Makers

Gymnastics

Metcon (No Measure)

EMOM 10

Odd: 30 Sec Plank

Even: 10 Broad Jumps

Rest 1 min

EMOM 8 (40 sec work/20 sec rest)

Odd: Banded Ring Dips

Even: Ring Rows (3 sec eccentric)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 DB Clean and Press 25/15#

10 Push-ups

15 Air Squats

Cool Down

Metcon (No Measure)

2 Min/Exercise:

Couch Stretch

Pigeon Pose