11-8-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

4 Rounds:

100m Run

20 Lunges

20 Ring Rows

Strength

A1: Overhead Plate Lunges (5×10)

A2: Single Arm KB / DB Shoulder Press (5X10)

Metcon

Metcon (Time)

50 Push-Ups

50 Air Squats

50 Row Calories

50 Sit-Ups

50 Plate Ground-to-Overhead

50 KB Deadlifts