1-10-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

5 Rounds

20sec on/10sec off

Mountain Climbers

Ring Rows

Air Squats

Metcon

Metcon (No Measure)

EMOM-10

1st min: 30 sec AMRAP Plank Hold

2nd min: 30 sec AMRAP Goblet Squat

Metcon

Metcon (Time)

For time:

21-15-9

KB swings

Burpees

+

5 rounds:

10 row calories

10 box jumps, step down

*Total time for both parts

Core Down

Metcon (No Measure)

5 sets:

30 sec Hollow Hold

Rest 30 sec

30 sec Superman Hold

Rest 30 sec

30 sec Wall sit

Rest 30 sec

*15 min total