4-4-18 BootCamp

3
Apr

4-4-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

With an 8 min running clock…

5 Lateral + Front Raise

7 Push-ups

10 Ring Rows

12 Walking Lunges

Strength

Metcon (No Measure)

4 sets:

10 DB Shoulder Press

10 Banded Ring Dips

10 Push-ups

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Max Reps:

1:00 Calorie Row

1:00 Wallballs 14/10#

1:00 Ring Rows

1:00 Rest

Core

Metcon (No Measure)

3 sets:

60 Sec Plank

30 Bicycle Crunches

20 Supermans

Cool Down

Metcon (No Measure)

1 Min/Stretch:

Standing Straddle (mid, left, right)

Child’s Pose