5-24-18 BootCamp

16
Apr

5-24-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

With an 10 min running clock:

100m Row

6 Push-ups

8 Ring Rows

10 Air Squats

12 Sit-ups

Strength

Metcon (No Measure)

3 sets:

10 Single Arm DB Shoulder Press

15 Plate Front Raises

15 DB Lateral Raises

30 Sec Dip Hold

Metcon

Metcon (No Measure)

TBD

Core

Metcon (No Measure)

Tabata (8 rounds: 20 sec on/10 sec off)

Situps

*Superman hold on rest*

Cool Down

Metcon (No Measure)

Mobility: 5:00 – 7:00 min

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