5-17-18 BootCamp

16
Apr

5-17-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

250m Row

Then…

3 Rounds:

40′ Bear Crawl

40′ Crab Walk

10 Leg Swings

Strength

Metcon (No Measure)

4 sets:

10 Single Arm Bench Press

20 Slam Balls 30/20#

40′ Single Arm OH KB Carry

Metcon

Metcon (No Measure)

TBD

Core

Metcon (No Measure)

EMOM 8

Odd: 30s hollow hold

Even: 30s superman hold

Cool Down

Metcon (No Measure)

1 Min/Stretch/Side

3 Pos Banded Shoulder Stretch