12-4-17 BootCamp – CrossFit Grail
Call Us: (720) 515-6434

12-4-17 BootCamp

3
Dec

12-4-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

*10min cap:

50 Jump Rope

10 Air Squats

40 Jump Rope

10 Ring Rows

30 Jump Rope

10 Superman Pulses

20 Jump Rope

10 AbMat Sit-Ups

10 Jump Rope

Metcon

Metcon (AMRAP – Reps)

AMRAP 8min, 30s on / 30s rest

Plate Overhead Squat 45/25#
Focus on form over weight

Metcon

Metcon (No Measure)

EMOM 8

Odd: 10 Hanging Knees-to-Elbows

Even: 20 Jumping Lunges

Metcon

Metcon (AMRAP – Reps)

5 Rounds: 45sec work / 15sec rest

Plate Ground-to-Overhead, 45/25#

Ring Rows

AbMat Sit-Ups
Ring Rows – challenge yourself by getting as horizontal as possible

Leave a Reply