16
Nov
11-17-17 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
Coach Led
Line Drills
*10min cap
Strength
A1: Bench Press (4×10)
Double KB, DB or empty bar
Overhead Plate Squat, 45/25# (4×10)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
40 Straight-Arm Jacks
30 AbMat MedBall Sit-Ups, 20/14#
20 Med Ball Cleans, 20/14#
10 Push Ups
Core Down
Metcon (No Measure)
GHD Back Extensions, 2×10
Alternate with Coach Led Stretching
(NOT Hip Extension)