11-16-17 BootCamp

CrossFit Grail – Boot Camp

 

Warm-up

Warm-up (No Measure)

200m Run (or 250m Row/Bike)

10 Hamstring Scoop

10 Samson Stretch

10 Around the World

10 PVC High Pull

10 PVC Strict Press

10 PVC Good Mornings
*Slow & deliberate movements

Metcon

Metcon (No Measure)

EMOM 8

1st min: 10 Jump Lunges

2nd min: 12 Overhead Tricep Extension, heavy (single or double DB or KB)

Metcon

Metcon (Time)

21-15-9

KB Swings, 53/35#

Box Dips

+

5 Rounds:

10 Row Calories

10 Box Jumps, 24/20″

Core Down

Metcon (No Measure)

3 Sets:

30s Hollow Hold

Rest 30s

30s Superman Hold

Rest 30s

30s Wall Sit

Rest 30s
*9 min total