2-14-18 BootCamp

13
Feb

2-14-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

AMRAP 8

100m Row

Side Shuffle Down/Back

10 Mountain Climbers

10 Sit-ups

Metcon

Metcon (No Measure)

AMRAP 12

20 Slam Balls 30/20#

10 Lunges with Rotation (with Slam Ball)

5 DB Man Makers 25/15#

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Sandbag Power Clean + Front Squat 40/25#

10 Hanging Knee Raises

15 Lateral Sandbag Burpees

Core

Metcon (No Measure)

3 Rounds:

0:30 Sec Plank

0:30 Sec Leg Raises

0:30 Sec Superman

0:30 Sec Rest

Cool Down

Metcon (No Measure)

1 Min/Stretch:

Banded Samson

Banded Pigeon

Banded Hamstring Stretch