7-20-17 BootCamp


7-20-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up (No Measure)

400m Run

Resistance Band Full Body Warm-up

2 Rounds

10 Overhand pull aparts

10/leg Lateral leg raises

10/arm Single arm front raise

10 Band resisted squat

10 Band resisted good mornings


Metcon (Calories)

6 sets:

1min Row – calories

1min Broad Jumps

1min Plank or Weighted Plank

1min Side-to-Side Shuttle Run-length of rig

1min Bear Crawl-length of rig

* Score-Row Calories
*30min Total