4-18-18 BootCamp

17
Apr

4-18-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

250m Row

10 Banded Pull Aparts

10 Lateral + Front Raises

10 Sit-ups

Strength

Metcon (No Measure)

3 sets:

5 Banded Strict Pull-ups

10 Push-ups

10 Ring Rows

5 Banded Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

27 Air Squats

21 OH Plate Lunges 25/15#

15 Kettlebell Swings 44/26#

Core

Metcon (No Measure)

3 sets:

30 Sec Plank (on hands)

20 Abmat Sit-ups

10 Glute Bridges

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Puppy Dog

Twisted Cross

Thread the Needle

Child’s Pose