2-5-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 Rounds:

250m Row

Shuffle Down/Back

10 Squat Therapy

5 Inch Worms

Strength

A: Metcon (No Measure)

3 sets:

12-15 Goblet Squats 53/35#

20 Air Squats

B: Metcon (No Measure)

3 sets:

12-15 Slam Ball Step-ups

10 Box Jumps (higher each set)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

120 Single Unders

30 Wallballs 14/10#

15 KB Deadlifts 44#/26#

Cool Down

Metcon (No Measure)

1 Min/Exercise/Side:

Couch Stretch

Pigeon Pose