5-8-18 BootCamp

16
Apr

5-8-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 Rounds:

250m Row

10 Ative Spiderman

10 Squat Therapy

5 Inch Worms

Strength

Metcon (No Measure)

4 sets:

8 DB Split Squat (ea leg)

15 Banded Good Mornings

20 Air Squats (to med ball)

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

40 Burpees

20 DB Squats 35/20#

30 Burpees

20 DB Push Press 35/20#

20 Burpees

20 DB Cleans 35/20#

10 Buprees

20 DB Snatch 35/20#

Core

Metcon (No Measure)

2 sets:

30 sec hollow hold

30 sec superman hold

30 sec wall sit

Cool Down

Metcon (No Measure)

1 Min/Stretch:

Dragon

Low Dragon

Lizard