22
Feb
2-23-18 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
Rowling Game….
500m total (Stop every 100m)
*1 burpee/meter over or under 100m
Metcon
Metcon (No Measure)
EMOM 16
Min 1: 10/7 Calorie Row
Min 2: 10 Box Jumps
Min 3: 15 Wall Balls 14/10#
Min 4: Rest
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20#
14/12 Calorie Row
Cool Down
Metcon (No Measure)
1 Min/Exercise:
Dragon (ea side)
Low Dragon (ea side)
Lizard (ea side)