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