4-6-18 BootCamp

5
Apr

4-6-18 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 20

Min 1: 10 Burpees to 6″ target

Min 2: 30 Sec Bar Hang

Min 3: Max Effort Calorie Row

Min 4: Rest

Metcon (Time)

For Time:

100-80-60-40-20 Single Unders

50-40-30-20-10 Abmat Sit-ups

25-20-15-10-5 KB Deadlifts 53/35#

Cool Down

Metcon (No Measure)

Mobility: 5:00 – 7:00 min

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