1-11-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

4 Rounds:

2 Inch Worms

4 KB Swings

6 Ring Rows

8 Lunges

Strength

A1: KB / DB Split Squats (4×10)

A2: Ring Push-Ups (4×10)

Metcon

Metcon (AMRAP – Reps)

6 Sets 30s ON/ 30s OFF

Plate Hops
Minimum 45# plate, hop on & off as fast as you can for full 30sec

Metcon

Metcon (No Measure)

EMOM 6:

Odd: Around the World Frog Jumps

Even: Side Plank, 30sec ea side