4-3-18 BootCamp

2
Apr

4-3-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

With 8 min running clock:

1-2-3-4-5…

Ring Rows

Push up to Down Dog (ea side)

Active Spiderman (ea side)

Air Squats

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 12

Odd: 20 Sec Side Plank (ea side)

Even: 5 Pull-up Negatives (use band to assist)

– – rest 1 minute – –

EMOM 8 (40 sec work/20 sec rest)

Odd: Decline V-Push-ups

Even: Ring Rows (3 sec eccentric)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

6 DB Snatches 35/20#

6 Burpees

– – rest 1 minute – –

AMRAP 8

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

6 DB Snatches 35/20#

6 Burpees

Cool Down

Metcon (No Measure)

1 min/exercise:

Saddle

Seated Forward Fold

Bound Angle

Thread the Needle