4-10-18 BootCamp

9
Apr

4-10-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

1 Min/Exercise:

Jumping Jacks

Air Squats

Push-up to Down Dog

Active Spiderman

Up/Down Plank

Lunge with Rotation

Inch Worms

Metcon

Metcon (No Measure)

EMOM 15 (40s work, 20s rest)

Min 1: Decline V-Push-ups

Min 2: Pull-up Negative (use band to assist)

Min 3: Plank

Metcon (No Measure)

EMOM 16

Min 1: 7 Wallballs + 7 Ring Rows

Min 2: 15 Box Jumps 20/16″

Min 3: 7 Power Clean + 7 Front Squats (sandbags)

Min 4: 15/12 Calorie Row

Cool Down

Metcon (No Measure)

1:00 min/exercise/side:

Couch Stretch

Pigeon

Saddle