19
Feb
2-20-18 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
500m Row/400m Run
then…
2 rounds:
10 Push-ups
10 Scap Pull-ups
10 Ring Rows
10 Lunges
Gymnastics
Metcon (No Measure)
EMOM 10
Odd: 30 Sec Plank
Even: 10 Broad Jumps
Metcon
Metcon (Time)
4 RFT
21/15 Calorie Row
15 Hanging Knee Raises
7 DB Clean and Press 35/25#
Cool Down
Metcon (No Measure)
1 Min/Exercise:
Standing Straddle
Saddle
Child’s Pose