11-30-17 BootCamp – CrossFit Grail
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11-30-17 BootCamp

29
Nov

11-30-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

5 Rounds:

20sec on/10sec off

Mountain Climbers

Ring Rows

Air Squats

Metcon

60 Burpee Baseline (Time)

60 Burpees for time
*with Accountability Partner / Coach

Metcon

Metcon (Time)

For time:

21-15-9

KB swings

Situps

+

5 rounds:

10 row calories

10 box jumps, step down
*Total time for both parts

Core Down

Metcon (No Measure)

3 sets:

30 sec Hollow Hold

Rest 30 sec

30 sec Superman Hold

Rest 30 sec

30 sec Wall sit

Rest 30 sec
*9min total

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