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