2-19-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run (Or 250m Row)

Shuffle Down/Back

Karoke Down/Back

10 Squat Therapy

5 Push-up to Down Dog

Strength

Metcon (No Measure)

3 sets:

8-10 Split Squats (ea leg)

8-10 DB Single Leg RDLs (ea leg)

20 Supermans

Metcon

Metcon (Time)

3 RFT

50 Air Squats

35 Push-ups from Knees

20/15 Calorie Row

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Bound Angle

Cross Shin

Saddle Archer (ea side)