4-16-18 BootCamp

15
Apr

4-16-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

With a 10 min running clock:

200m Run

10 Curtsy Lunges (5 ea)

10 Bird Dogs

5 Push-up to Down Dog

Strength

A: Metcon (No Measure)

3 sets:

8-10 Goblet Squats 53/35#

20 Jumping Lunges

B: Metcon (No Measure)

3 sets:

8-10 Slam Ball Step-ups

20 Air Squats

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Reps:

3:00 Cal Row

2:00 Wall Balls 14/10#

1:00 Burpees

Rest 2:00 between rounds

Cool Down

Metcon (No Measure)

2 Min/Exercise:

Couch Stretch

Standing Straddle

Straddle