11-13-17 BootCamp – CrossFit Grail
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11-13-17 BootCamp

12
Nov

11-13-17 BootCamp

CrossFit Grail – Boot Camp

 

Warm-up

Warm-up (No Measure)

20-15-10-5

Air Squats

Push Ups

Metcon

Metcon (Weight)

EMOM 10

1st min: 10 Push Press (DB, KB, or empty bar)

2nd min: 8 (ea leg) DB or KB Box Step-Ups

Metcon

Metcon (Weight)

EMOM 10

1st min: 10 Ring Push Ups

2nd min: 8 Goblet Squats

Metcon

Metcon (AMRAP – Reps)

4 sets:

1st min: Side Plank w/Rotation (30sec ea side)

2nd min: Jump Rope

3rd min: Wall Balls, 20/14#

Rest 1min
*15min total

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