4-20-18 BootCamp

19
Apr

4-20-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

With an 10 min running clock:

100m Row

6 Push-ups

8 Ring Rows

10 Air Squats

12 Sit-ups

Metcon

Metcon (No Measure)

EMOM 15

Min 1: 14 DB Snatches

Min 2: 10 DB Lunges (ea leg)

Min 3: 5 DB Man Makers

Metcon (No Measure)

EMOM x 16 (4 Rounds):

Min 1: 10/7 Calorie Row

Min 2: 7 KB Deadlifts 53/35# + 7 HR Push-ups

Min 3: 10/7 Calorie Row

Min 4: 10 Ring Rows

Core

Metcon (No Measure)

3 sets:

30 Sec GHD ISO Back Extension Hold

20 Leg Raises (on bench)

10 Supermans

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Dragon

Low Dragon

Lizard

Pigeon