15
Nov
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