4-5-18 BootCamp

4
Apr

4-5-18 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 (AMRAP – Rounds and Reps)

AMRAP 20

20 Slam Ball Step Ups 20/16″

30 Slam Balls 30/20#

400m Run

Metcon (Time)

5 RFT

27 Air Squats

21 KB Reverse Lunges 44/26#

15 KB Swings

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