12-26-17 BootCamp

25
Dec

12-26-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

100m Run (0r 1min Jump Rope)

Coaches Choice: Dynamic Warm-up

100m Run (or 1min Jump Rope)
*10min

Strength

Single Arm Push Press (4×8, building ea set. Rest 1min)

Score highest weight

Metcon

Metcon (No Measure)

4 sets:

12 Pull-Ups / Pull-up Progression

8 Windshield Wipers, ea side

Metcon

Metcon (Time)

27-21-15-9

KB Swings, 53/35#

Plate Overhead Lunge
*12min cap