4-27-18 BootCamp

26
Apr

4-27-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run (Or 250m Row)

High Knees (down/back)

Butt Kicks (down/back)

10 Leg Swings (ea leg)

5 Push-up to Down Dog

Metcon

Metcon (No Measure)

EMOM 10

Odd: 30 sec max burpees

Even: 30 sec max box jumps

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 HR Push-ups

10 Toes to Kettlebell

15 KB Lunges 44/26#

Core

Metcon (No Measure)

3 sets:

60 Sec Plank

30 Bicycle Crunches

20 Supermans

Cool Down

Metcon (No Measure)

Mobility: 5:00 – 7:00 min

Foam Roller: Quads, IT band, upper back, lats