11-29-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

20sec on/10sec off for each 4min Tabata

Tabata #1

Ball Slams 30/20#

Mountain Climbers

1min Rest

Tabata #2

Plate Hops

Ring Rows
*Plate Hops: hop on and off a 45# plate as fast as you can

Metcon

Metcon (No Measure)

EMOM 8

Odd: 10 Russian KB Swings 53/35#

Even: 45sec Weighted Plank Hold 25/10#

Metcon

Metcon (AMRAP – Reps)

8 Sets: 45s work/ 15s rest interval:

8 KB DeadLifts, tough but unbroken

Burpees for remainder of 45s 53/35#

+

Rest 2mins

+

8 Sets: 45s work / 15s rest interval:

8 KB High Pulls 53/35#

Hollow Rocks for remainder of 45s

*Score reps of Burpees and Hollow Rocks

Cool Down

Metcon (No Measure)

Coaches Choice –

Static Stretching & Cool Down