10-10-17 BootCamp – CrossFit Grail
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10-10-17 BootCamp

9
Oct

10-10-17 BootCamp

CrossFit Grail – Boot Camp

 

Warm-up

Warm-up (No Measure)

Run 400m

2 Sets:

10 V-Push-Ups

10 Overhead Triceps Extension*

10 PVC Pass-Throughs
*Use two hands on one KB or DB, light weight

Strength

A1: Bench Press (3×10)

Use unloaded bar, KB, or DB
1sec up, 5 second down

A2: Ring Dips (3×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

100m Run

4 Wall Walks

8 Wall Balls, 20/14#

12 Alt. Side Plank Crunches

Core Down

Metcon (No Measure)

Tabata

Sea Turtles

V-Ups

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