2-16-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

Partner Rowling….

1000m total (Partners switch every 100m)

*1 burpee/meter over or under 100m

Metcon

Metcon (No Measure)

EMOM 15

Min 1: Max Calorie Row

Min 2: Max KB Swings

Min 3: Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Goblet Squats 44/26#

10 Reverse KB Lunges 44/26#

10 Burpees

Cool Down

Metcon (No Measure)

2 Min/Exercise:

Saddle

Seated Forward Fold

Bound Angle

Thread the Needle