11-1-17 BootCamp – CrossFit Grail
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11-1-17 BootCamp

31
Oct

11-1-17 BootCamp

CrossFit Grail – Boot Camp

 

Warm-up

Warm-up (No Measure)

3 Rounds:

20sec on / 10sec off

Mountain Climbers

Ring Rows

Air Squats

Metcon

Metcon (No Measure)

EMOM-10

1st min: 30sec Plank Hold

2nd min: 30sec Sumo Squat, 53#/35#

Metcon

Metcon (Time)

For time:

21-15-9

KB Swings, 53#/35#

Burpees

+

5 rounds:

10 Row – calories

10 Box Jumps, step down, 24″/20″
*Total time for both parts

Core Down

Metcon (No Measure)

4 sets:

30sec V-Sit

Rest 30sec

30sec Superman Hold

Rest 30sec

30sec Wall Sit

Rest 30sec
*12min total

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