14
Nov
11-15-17 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
5 Rounds:
5 Plate Ground-to-Overhead
5 Push-Ups
5 KB Swings
5 Ring Rows
25 Single-Under Jump Ropes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
2 Laying Ground-to-Stand Rope Climbs
6 Jump Squats
8 Hanging Knees-to-Chest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Goblet Squats
10 Ball Slams, 30/20#
15ea Mountain Climbers
Core Down
Metcon (No Measure)
EMOM 6
1st min: 40sec Flutter Kicks
2nd min: 40sec Plank