6
Nov
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