5
Nov
11-6-17 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
2-4-6-8-10-12-14-16-18-20
Lunges
Push Press (light-KB, DB, or unloaded bar)
Strength
Metcon (Weight)
EMOM-16
1st min: 10 Ring Push-Ups
2nd min: 10 Deadlift High Pull (KB, DB or unloaded bar)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
20 Row Calories
10 Hanging Knees-to-Chest
20 Burpees
10 Vertical Ring Rows
20 Slam Ball Over-the-Shoulder, 30/20#