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)