5-3-18 BootCamp

16
Apr

5-3-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

200m Run

Then…

2 rounds:

40′ Bear Crawl

10 Air Squats

40′ Crab Walk

10 Push-ups

Strength

Metcon (No Measure)

4 sets:

7-10 Banded Strict Pull-ups

15 Ring Rows

7-10 Banded Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Vertical Ring Rows

10 Pushups

15 Air Squats

400m Run

Core

Metcon (No Measure)

3 sets:

15 Banded Good Mornings

15 Toes to Rig

30 Sec Side Plank (ea side)

Cool Down

Metcon (No Measure)

2 min/stretch:

Seated Straddle

Standing Straddle

Standing Forward Fold