4-12-18 BootCamp

11
Apr

4-12-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

200m Run

Then…

2 rounds:

40′ Bear Crawl

10 Air Squats

40′ Crab Walk

10 Push-ups

Metcon

Metcon (No Measure)

AMRAP 15

10 Sandbag Good Mornings 40/25#

10 Sandbag Back Squats

20 Lateral Hops

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Calorie Row

Kettlebell Swings 53/35#

HR Push-ups

Core

Metcon (No Measure)

2 sets:

15 GHD Hip Extensions

30 Flutter Kicks (ea side)

60 Sec Plank

Cool Down

Metcon (No Measure)

2 min/stretch:

Seated Straddle

Standing Straddle

Standing Forward Fold