4-19-18 BootCamp

18
Apr

4-19-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

200m Run

10 Birddogs

10 Push-ups

10 Air Squats

10 PVC Trunk Rotations

Metcon

Metcon (No Measure)

3 sets:

50/40/30 Ball Slams

30/20/10 Plank Shoulder Taps

20/15/10 Push-ups

Metcon (Time)

For time:

400m Run

21 Sandbag Squats 40/25#

21 Burpee Box Jumps 20/16″

400m Run

15 Sandbag Squats 40/25#

15 Burpee Box Jumps 20/16″

400m Run

9 Sandbag Squats 40/25#

9 Burpee Box Jumps 20/16″

400m Run

Cool Down

Metcon (No Measure)

5:00 Minutes — Roll out quads and IT band with barbell.