1
Nov
11-2-17 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
400m Run (or 500m Row/Bike)
Resistance Band Full Body Warm-up
2 Rounds :
10 Overhand pull-aparts
10 Lateral Leg Raises, ea leg
10 Single Arm Front Raise, ea arm
10 Band-Resisted Squat
10 Band-Resisted Good Mornings
Metcon
Metcon (Calories)
6 sets:
1min Row – calories
1min Broad Jumps
1min Plank or Weighted Plank
1min Side-to-Side Shuttle Run-length of rig
1min Bear Crawl-length of rig
* Score-Row Calories
*30min Total