10-3-17 BootCamp – CrossFit Grail
Call Us: (720) 515-6434

10-3-17 BootCamp

2
Oct

10-3-17 BootCamp

CrossFit Grail – Boot Camp

 

Warm-up

Warm-up (No Measure)

3 Rounds – Length of Rig

Frankenstein walk

Butt Kicks

High Knees

Lateral Squats, turn and alternate down length of rig

Metcon

Metcon (No Measure)

EMOM 10

1st min: 10 Alt DB/KB Snatch

2nd min: 30sec Single or Double Unders

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*15min cap

Strength

Metcon (No Measure)

A1: Plank 3x60s

A2: Band Reverse Fly 3×12 (Hold Band apart 2sec)

Leave a Reply