10-27-17 BootCamp – CrossFit Grail
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10-27-17 BootCamp

26
Oct

10-27-17 BootCamp

CrossFit Grail – Boot Camp

 

Warm-up

Warm-up (No Measure)

Ascending Ladder, 8min

1,2,3,4,5……

Ball Slam

Slam Ball Squat

Push Up-one arm on ball, alt arms/ea set

Strength

A1: Bench Press (3×10)

DB, KB or unloaded bar

Focus on 3sec lower

A2: Ring Rows (3×10)

Metcon

Metcon (AMRAP – Reps)

6 sets:

30sec Plate Ground-to-Overhead, 45#/25#

30sec Burpees to 6” target

Rest 1min

+

3 sets:

1min Row

1min Wall balls, 20#/14#

Rest 1 min
Only count reps for Plate-Overhead & Burpees

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