3
Jan
1-4-18 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run (or 250m Row/Bike)
4 Inch worms
6 Scap Pull-Ups or Rows
8ea Walking Lunges
Skill Work/ Gymnastics
Metcon (No Measure)
EMOM 12
1st: 4 Floor To Stand Rope Climbs (or 2 Rope Climbs)
2nd: 8 V-Ups
3rd: 45s Jump Rope
Metcon
Metcon (Time)
4 Rounds:
30 Slam Balls, 30/20#
20 Push-Ups
10 AbMat Sit-Ups