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