4-23-18 BootCamp

22
Apr

4-23-18 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

Strength

A: Metcon (No Measure)

3 sets:

10-12 Goblet Squats 53/35#

20 Curtsy Lunges

B: Metcon (No Measure)

3 sets:

10-12 Slam Ball Step-ups

20 Jump Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

18/15 Calorie Row

15 Sumo Deadlift High Pulls 40/25#

12 Burpee Box Jumps 20/16#

9 Ring Rows

Cool Down

Metcon (No Measure)

1 Min/Exercise/Side:

Couch Stretch

Pigeon Pose