11-10-17 BootCamp – CrossFit Grail
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11-10-17 BootCamp

9
Nov

11-10-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

4 Rounds:

10 Row Calories

10 PVC Back Squats

10 PVC Shoulder Press

10 PVC Good Mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

Buy-in: 200 Run (or 250m Row/Bike)

AMRAP 24

20 Ball Slams, 30/20#

20 Slam Ball Step Ups

50 Single-Unders (2-1 doubles)

Cash-out: 200m Run (or 250m Row/Bike)

Core Down

A1: Metcon (No Measure)

Tabata 20sec on/10sec off

Flutter Kicks

Elbow Plank

A2: Metcon (No Measure)

Tabata 20sec on/10sec off

PVC Superman

Hollow Hold
Each tabata = 4min for a total of 8min

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