26
Nov
8-27-17 BootCamp
CrossFit Grail – Boot Camp
Warm-up
Warm-up (No Measure)
400m Run
10 Lunges, ea leg
30 Ring Rows
200m Run
Row or Bike if inclement weather
Skill Work/ Gymnastics
A1: Scap Pull Ups (4×10)
A2: GHD Back Extension (4×10)
A3: Windmill (4×10)
*Use light KB or DB
Metcon
Metcon (Time)
21-15-9
Box Jumps 24/20″
KB Swings 53/35#
Rest 5min
3 Rounds:
10 Ring Rows
20 Push-Ups
30 Plate OH Alt Lunges 45/25#
40 Jump Ropes (Singles)