2-27-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

AMRAP 8

2-4-6-8-10…

Jump Squats

Ring Rows

PVC Pass Throughs

Gymnastics

Metcon (No Measure)

EMOM 10

Odd: 40 Sec Plank

Even: 40′ Bear Crawl

Rest 1 min

EMOM 8 (40 sec work/20 sec rest)

Odd: Banded Ring Dips

Even: Ring Rows (3 sec eccentric)

Metcon

Metcon (AMRAP – Reps)

AMRAP 13

35 DB Snatches 35/25#

30 Wallballs 14/10#

25/20 Calorie Row

20 Push-ups

Cool Down

Metcon (No Measure)

2 Min/Exercise:

Dragon

Lizard

Thread the Needle (1 Min/Side)