4-13-18 BootCamp

12
Apr

4-13-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

10 Active Spiderman

10 Hamstring Scoops

10 Knee Hugs

10 Air Squats

Metcon

Metcon (No Measure)

EMOM 21

Min 1: 10 Single Arm KB Push Press 44/26# (ea arm)

Min 2: 15 Sumo Deadlift High Pull 44/26#

Min 3: 10 Box Jumps 20/16″

Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

AMRAP 3:

15 Sandbag Cleans 40/25#

15 Hanging Knee Rasies

then with the remaining time

Max rep wall balls 14/10#

–Rest 1 min–

Cool Down

Metcon (No Measure)

5 Min Moblity:

Foam roller: quads, IT band, back, traps