29
Jan
1-30-18 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
500m Row/400m Run
then…
2 rounds:
10 Push-ups
10 Scap Pull-ups
10 Ring Rows
10 Lunges
Skill Work/ Gymnastics
Metcon (No Measure)
EMOM 10
Odd: 2 Wall Walks
Even: 30 Sec Bar Hang
Metcon
Metcon (Time)
3 RFT:
30 Wallballs 16/10#
30 KB Sumo DL High Pull 53/35#
30 Box Jumps 24/20″
30 KB Push Press
30/21 Cal Row
30 min time cap
Cool Down
Metcon (No Measure)
1 min/exercise:
Saddle
Seated Forward Fold
Bound Angle
Thread the Needle