6-5-18 BootCamp

16
Apr

6-5-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

200m Run

10 Birddogs

10 Push-ups

10 Air Squats

10 PVC Trunk Rotations

Strength

Metcon (No Measure)

4 sets:

5 High Box Jumps

10 Russian KB Swings (heavy)

20 KB Reverse Lunges

Metcon

Metcon (No Measure)

TBD

Core

Metcon (No Measure)

EMOM 9

Min 1: 20 Sec Dip Hold

Min 2: 20 Sec Pull-up Hold

Min 3: 30 Sec Hollow Hold

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Dragon

Low Dragon

Lizard

Pigeon