5-10-18 BootCamp

16
Apr

5-10-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

500m Row

then…

2 Rounds:

10 Kneeling Thoracic Rotations

10 PVC Pass Throughs

10 Scap Pull-ups

Strength

Metcon (No Measure)

3 sets:

10 Seated DB shoulder press

10 Push-ups

10 DB Row (ea arm)

30 Sec Superman Hold

Metcon

Metcon (Time)

For time:

200m Run

27 Wallballs 14/10#

27 Box Jumps 20/16″

200m Run

21 Wallballs 14/10#

21 Box Jumps 20/16″

200m Run

15 Wallballs 14/10#

15 Box Jumps 20/16″

200m Run

9 Wallballs 14/10#

9 Box Jumps 20/16″

200m Run

Cool Down

Metcon (No Measure)

1 Min/Stretch/Side:

Thread the Needle

Twisted Cross

Child’s Pose

Puppy Dog