1-19-18 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

5 Rounds:

Skip for height-down & back

10 Air Squats

10 Incline Ring Push Ups
*10min cap

Metcon

Metcon (No Measure)

EMOM 9

1st min: 30s Plank on low rings

2nd min: 45s Sand Bag Farmers Carry

3rd min: 30s Hollow Hold

Metcon

Metcon (Time)

3 Sets of:

5 Goblet Squats, 53#/35#

5 Burpee Broad Jumps

-Rest 1min

8 Russian KB Swings, 53#/35#

20 Single Unders (or DU 2-1)

-Rest 1min

5 Row-calories

20 Plate Overhead Walking Lunges, 45#/25#

-Rest 1 min