10-19-17 BootCamp – CrossFit Grail
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10-19-17 BootCamp

18
Oct

10-19-17 BootCamp

CrossFit Grail – Boot Camp

 

Warm-up

Warm-up (No Measure)

20-15-10-5

Air Squats

Incline Push Ups

100m run – after each round
*10min cap

*or row 125m if rain

Strength

Strength

A. EMOTM 10:

1st min: 30s AMRAP KB press (or DB or Sandbag)

2nd min: 30s AMRAP vertical ring rows–Pull-up position

B. EMOTM 10:

1st min: 30s AMRAP renegade rows–no push up

2nd min: 30-45s Abmat sit ups

Metcon

Metcon (AMRAP – Reps)

4 sets @ high effort:

1min Burpees

1min Single or Double Unders

1 min rowing

Rest 2 min
*1 rep for singles/2 reps for doubles

**Scoring total reps

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