5
Feb
2-6-18 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
200m Run
AMRAP 8
10 Walking Lunges (5 ea side)
10 Bird Dogs (5 ea side)
5 Push-up to Down Dog
Gymnastics
Metcon (No Measure)
EMOM 9
Min 1: 30 Sec V-Push-ups/Decline Box Push-ups
Min 2: 15 Supermans
Min 3: 10 Hanging Knee Raises + 10 sec bar hang
Metcon
Metcon (Time)
For time:
21-15-9
Cal Row
Sandbag Thrusters 40/25#
15-12-9
Cal Row
Sandbag Cleans 40/25#
12-9-6
Burpees
Sangbag Front Squats 40/25#
Cool Down
Metcon (No Measure)
1 Min/Stretch:
Dragon
Low Dragon
Lizard
Twisted Lizard