4-26-18 BootCamp

25
Apr

4-26-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

1 Min/Exercise:

Jumping Jacks

Air Squats

Push-up to Down Dog

Active Spiderman

Up/Down Plank

Lunge with Rotation

Inch Worms

Metcon

Metcon (No Measure)

EMOM 12 (40 Sec Work, 20 Sec Rest)

Odd: Plate Hops

Even: Plate Ground to Overhead 45/25#

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

400 Meter Run

15 Sandbag Front Squats 40/25#

Core

Metcon (No Measure)

2 sets:

15 Abmat Situps

20 Glute Bridge

25 Russian Twists (ea side)

Cool Down

Metcon (No Measure)

1 Min/Stretch/Side

3 Pos Banded Shoulder Stretch