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