11-7-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

1000m Row

30 Abmat Sit Ups

100 Jump Ropes

50 Ankle Biters (each side)

Metcon

Metcon (No Measure)

EMOM 20

1st min: 10 Wall Balls

2nd min: Alt Med Ball Lunges w/Rotation, 30sec

3rd min: Med Ball Goblet Squats, 30 sec

4th min: Alt Med Ball Push-Up, 30sec
Medball = 20/14# is RX for all movements

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

400m Run

30sec Plank

10 Ring Rows

30sec Hollow Hold
Each 100m Run counts as 1, Each plank & hollow hold counts as 1