9
Jan
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