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)