13
Nov
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