2-28-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

1 Min/Exercise:

Jumping Jacks

Air Squats

Push-up to Down Dog

Active Spiderman

Up/Down Plank

Lunge with Rotation

Inch Worms

Strength

Metcon (No Measure)

3 sets:

10-12 DB Bench Press

10-12 Seated DB Shoulder Press

10 Lateral + Front Raises

Metcon

Metcon (Time)

3 RFT

15 DB Cleans 35/25#

15 Burpees

Metcon (No Measure)

AMRAP 15

50 Air Squats

50 Walking Lunges

50 Abmat Situps