2-6-18 BootCamp

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