10-6-17 BootCamp – CrossFit Grail
Call Us: (720) 515-6434

10-6-17 BootCamp

5
Oct

10-6-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

400m Run

20 Slam Ball Over-theShoulder

200m Run

15 Slam Ball Over-the-Shoulder

100m Run

10 Slam Ball Over-the-Shoulder

Strength

A1: Tempo Gob Squats (4×15)

5sec down, 3sec hold, 1 sec up

Tempo Ring Rows (4×15)

1sec up, 3sec hold, 5sec down

Metcon

Metcon (Time)

5 Rounds:

40′ Bear Crawl

5 Slam Ball-Burpees-Broad Jumps

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