12-22-17 BootCamp

21
Dec

12-22-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

400m Run (or 500m Row/Bike)

20 Air Squats

20 Ring Rows

200m Run (or 250m Row/Bike)

15 Air Squats

15 Ring Rows

100m Run (or 125m Row/Bike)

10 Air Squats

10 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Sets –

AMRAP 5

3 Burpees

4 Box Jumps

5 AbMat Sit-Ups

*1min rest between sets

**Start where you left off

Core Down

Metcon (No Measure)

EMOM 6

1st min: Max Plank Hold

2nd min: 10 Hollow Rocks