2-8-18 BootCamp

7
Feb

2-8-18 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:

7-10 Banded Strict Pull-ups

15 Push-ups

15 Ring Rows

7-10 Banded Ring Dips

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

12/9 Cal Row

12 DB Snatches 35/20#

–Rest 3 Min–

AMRAP 3

12/9 Cal Row

8 DB Snatches 35/20#

–Ret 3 Min–

AMRAP 3

12/9 Cal Row

4 DB Snatches 35/20#

Cool Down

Metcon (No Measure)

1 Min/Stretch:

3 Pos Banded Shoulder Stretch