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#