8
Nov
11-9-17 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
10min Up Ladder 1, 2, 3, 4…
*Add a rep each round
1 Inch Worm
1 Air Squat
1 Push Up
1 Jumping Jack
Metcon
Metcon (No Measure)
EMOM 12
1st min: 5 Broad Jumps
2nd min: 5 Jumping Pull Ups
Metcon
Metcon (No Measure)
EMOM 12
1st min: 5 Hanging Knees-to-Elbows
2nd min: 5 Decline V-Push Ups
Metcon
Metcon (Time)
6 Rounds:
6 Low Ring Push-Ups
8 Box Jumps, 24/20″
10 KB Swings, 53/35#