2-21-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

AMRAP 8

5 Bird Dogs (ea side)

7 Push-ups

10 Air Squats

12 Sit-ups

Strength

Metcon (No Measure)

3 sets:

8-10 DB Bench Press

8-10 Seated DB Shoulder Press

10 Lateral + Front Raises

Metcon

Metcon (Time)

For time:

21 – 15 – 9

Wallballs 14/10#

Jumping Pull-ups

Sandbag Thrusters 40/25#

Box Jumps 24/20″

KB Swings 44/26#

Cool Down

Metcon (No Measure)

2 Min/Exercise/Side

Couch Stretch

Pigeon