18
Feb
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)