27
Nov
11-28-17 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
4 Rounds:
10 AbMat Sit-Ups
40′ Bear Crawl (length of rig)
100m Run
Metcon
Metcon (No Measure)
EMOM 6:
1st min: 10 Goblet Squats 53/35#
2nd min: 30s Hollow Hold
+
EMOM 6:
1st min: 8 Ring Push-Ups
2nd min: 6ea Renegade Rows, No Push-Up
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 Ladder Up
(add a rep each round):
Floor-to-Stand Rope Climbs
Goblet Squats 53/35#
Ring Dips
KB Swings 53/35#
*18min cap