2-9-18 BootCamp

8
Feb

2-9-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

10 Leg Swings (FW/BW)

10 Hamstring Scoops

10 Knee Hugs

10 Air Squats

Metcon

Metcon (No Measure)

EMOM 20

Min 1: 50 Single Unders

Min 2: 30 Mountain Climbers

Min 3: Max Effort Burpees

Min 4: Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

60 Cal Row

50 Hanging Knee Raises

40 Wallballs 14/10#

30 Sangbag Cleans 40/30#

20 Jumping Pull-ups

Cool Down

Metcon (No Measure)

2 min/stretch:

Seated Straddle

Standing Straddle

Standing Forward Fold