2-22-18 BootCamp

21
Feb

2-22-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

10 Active Spiderman

10 Hamstring Scoops

10 Knee Hugs

10 Air Squats

Skill Work/ Gymnastics

Metcon (No Measure)

AMRAP 10

10 Push-ups

15 Slam Ball Sit-ups

20 Slam Balls 30/20#

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Sandbag Back Squats

10 Sandbag Lunges

20 Lateral Jumps Over Sandbag

Metcon (No Measure)

EMOM 12

Min 1: 30 Sec Plank

Min 2: 20 Glute Bridges

Min 3: 30 Sec Wall Sit

Cool Down

Metcon (No Measure)

0:30 Sec/Exercise/Side

3 Pos Banded Shoulder Stretch