3-2-18 BootCamp

1
Mar

3-2-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

250m Row

10 Knee Hugs

10 Hamstring Scoops

10 Spidermans

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Push-ups

10 Ring Rows

15 Abmat Sit-ups

20 Walking Lunges

Metcon (Time)

For time:

1-2-3-4-5-6-7-8-9-10

DB Squats 35/20#

Sandbag Facing Burpees

Cool Down

Metcon (No Measure)

2 Min/Exercise

Couch Stretch

Single Leg Forward Fold (1 min normal, 1 min with QLT stretch, ea side)