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