11-14-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

2min Jump Rope

3 rounds:

10 Walking Lunges

10 Scap Pulls

10 V-Ups

Strength

A1: Renegade Row (5×10)

A2: Decline Pike Push-Up (5×15)

Strength

B1: KB Swings (5×15)

B2: Banded Ring Dips (5×10)

Metcon

Metcon (Time)

Ladder 1/10, 2/9, 3/8, 4/7… (Each round equals 11 reps)

Burpees

Ring Rows

Then right into…

Ladder 1/10, 2/9, 3/8, 4/7…

KB Sumo Deadlift High Pull

Box Jumps

**20min CAP

*Ex. Burpees starting on 10 going to 1, Ring rows starting on 1 going to 10