28
Feb
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