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