11
Jan
1-12-18 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
8min Ascending Ladder
1-2-3-4-5….
Ball Slam
Slam Ball Squat
Push-Up on ball
Strength
Metcon (Weight)
3 sets:
10 DB / KB Bench Press– Focus on lowering at a 2 sec tempo
10 Ring Rows– Focus on lowering at a 2 sec tempo
Rest 90s
Metcon
Metcon (AMRAP – Reps)
6 sets:
30s Plate Ground-to-Overhead
30s Burpees to 6” target
Rest 1 min
+
3 sets
1 min Row
1 min Wall Balls
Rest 1 min