5-1-18 BootCamp

16
Apr

5-1-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 Rounds:

250m Row

10 Squat Therapy

10 Ring Rows

10 Push-ups

10 Sit-ups

Strength

A: Metcon (No Measure)

3 sets:

12-15 Goblet Squats 53/35#

20 Air Squats

B: Metcon (No Measure)

3 sets:

12-15 Slam Ball Step-ups

10 Box Jumps (higher each set)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

7 DB Cleans 35/20#

7 Burpees

200m Run

Gymnastics

Metcon (No Measure)

EMOM 9

Min 1: 30 Sec V-Push-ups/Decline Box Push-ups

Min 2: 15 Supermans

Min 3: 10 Hanging Knee Raises + 10 sec bar hang

Cool Down

Metcon (No Measure)

1:00 min/exercise/side:

Couch Stretch

Pigeon

Saddle