12-18-17 BootCamp

17
Dec

12-18-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

200m Run (or 250m Row/Bike)

5 GHD Sit-Ups

5 Jumping Pull-Ups

5 KB Swings

200m Run (or 250m Row/Bike)

10 GHD Sit-Ups

10 Jumping Pull-Ups

10 KB Swings

200m Run (or 250m Row/Bike)

Metcon

Metcon (Time)

Chipper:

50 AbMat Sit-Ups

50 Air Squats

50 Ring Rows

50 Box Jumps

50 Ball Slams

50 Row Calories

50 KB DeadLifts

50 Russian Twists

50 Plate Ground-to-Overhead

5 Bear Crawls (Length of rig=1)
*40min cap