11-24-17 BootCamp Post TG Burner – CrossFit Grail
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11-24-17 BootCamp Post TG Burner

23
Nov

11-24-17 BootCamp Post TG Burner

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

APPETIZER

3-Direction Lunges, 5sets ea side

8 Inch Worms w/ Push-Up

8 Scorpion Twists, ea side

Metcon

Metcon (AMRAP – Reps)

ENTREE

5 Rounds, 45sec on/15sec off

No rest between rounds

Row – calories

Bear Crawls

V-Up Sit-Ups

Sandbag Thruster

Elbow Plank Hold
*25min Total

Bear Crawl-length of rig=1

Elbow Plank Hold=1

Metcon

Metcon (No Measure)

DESSERT

2sets of 10, ea side

Banded Bird Dog

Core Down

Metcon (No Measure)

APERTIF

GHD Sit-Ups, 2 sets of 10

Coach Led Stretch
Alternate stretch & GHD

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