3-28-18 BootCamp

27
Mar

3-28-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

250m Row

10 Banded Pull Aparts

10 Lateral + Front Raises

10 Sit-ups

Strength

Metcon (No Measure)

4 sets:

8 DB Shoulder Press

8 Banded Ring Dips

10 Push-ups

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

Max DB Bench Press 40/25#

Max Ring Rows

–Rest 1 Min–

Core

Metcon (No Measure)

3 sets:

30 Sec Plank (on hands)

20 Abmat Sit-ups

10 Glute Bridges

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Puppy Dog

Twisted Cross

Thread the Needle

Child’s Pose