8-23-17 BootCamp – CrossFit Grail
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8-23-17 BootCamp

22
Aug

8-23-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

Stretching, 10min

Hamstring Stretch while laying on back, 20s ea leg

Prayer Spine Stretch, 20s ea side & center

Downward Dog, 20s

Cat Cow, 2sec x 10

Samson Stretch, 20s ea

Chicken Wing Neck Stretch, 20s ea

Strength

A1: Pull-ups (5×5, 3sec down)

Pull-Ups or Pull-Up progression (jumping) with 3sec down

*Start each set every 2min

B1: Single Arm DB/KB Shoulder Press (3x10ea)

B2: Standing Oblique Crunch (3x10ea side)

Slow & Controlled

Metcon

Metcon (Time)

4 Rounds:

12 Ball Slams

8 Burpee Box Step Overs

12 Push-Ups
*15min cap

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