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