3-9-18 BootCamp

8
Mar

3-9-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 Rounds:

Jog Down and Back

6 T Push-ups

8 Russian Baby Makers

10 Scap Push-ups

12 Air Squats

Metcon

Metcon (No Measure)

EMOM 15

Min 1: 20 Jump Squats

Min 2: 15 DB Floor Press

Min 3: 20 KB Swings

Metcon (Time)

2 RFT

100 Single Unders

20 DB Goblet Squats 35/20#

100 Single Unders

12 Ring Rows

100 Single Unders

20 DB Snatch 35/20#

100 Single Unders

12 Ring Rows

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Dragon

Low Dragon

Lizard

Pigeon