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)