4-11-18 BootCamp

10
Apr

4-11-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

8 min running clock:

2-4-6-8-10…

Jump Squats

Push-ups

PVC Pass Throughs

Banded Pull Aparts

Strength

Metcon (No Measure)

4 sets:

12 DB Shoulder Press

12 Banded Ring Dips

10 Banded Tricep Pulldowns

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

AMRAP 3:

50′ Walking Lunge

35 Abmat Sit-ups

Max Calorie Row

–Rest 1 minute–

Core

Metcon (No Measure)

3 sets:

15 Banded Good Mornings

15 Toes to Rig

30 Sec Side Plank (ea side)

Cool Down

Metcon (No Measure)

5 Min Mobility

Lacrosse Ball: Deltoids and teres minor