3-1-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

Partner Rowling….

1000m total (Partners switch every 100m)

*1 burpee/meter over or under 100m

Metcon

Metcon (No Measure)

EMOM 12 (40 sec on, 20 sec off)

Odd: Sandbag Rows

Even: Sandbag Front Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

120 Single Unders

20 Box Jump Overs 20/16″

10 Sandbag Clean and Press

Metcon (No Measure)

3 sets:

20 Abmat Sit-ups

20 Supermans

0:30 Second Wall Sit

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Banded Samson

Banded Hamstring

Pigeon Pose