10-23-17 BootCamp – CrossFit Grail
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10-23-17 BootCamp

22
Oct

10-23-17 BootCamp

CrossFit Grail – Boot Camp

 

Warm-up

Warm-up (No Measure)

3 Rounds:

Walking Lunges – 1 length of Rig

4 Inch Worms

4 Sumo Squat Side Bend – each side

8 Scap Pull-Ups
*10min cap

Metcon

Metcon (AMRAP – Rounds)

AMRAP 20

100m Run

10 Ball Slams

10 Push-Ups

10 Box Jumps or Box Step Ups
*or 125m row if rain

Metcon

Metcon (Time)

Half Single ‘Annie’

25-20-15-10-5

Jump Rope – single unders

Sit-Ups

Core Down

Metcon (No Measure)

Tabata 20sec on/10sec rest

Bicycle Crunches

Dead Bug

*One 4min round, alternating exercises

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