12-5-17 BootCamp – CrossFit Grail
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12-5-17 BootCamp

4
Dec

12-5-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

4 Rounds:

10 Arm Cross-Overs

10 Shoulder Alt Scoop

10 Air Squats

10 Lateral Squats

10 Wide Toe Touches

10 Lunges

Metcon

Metcon (No Measure)

EMOM 10, 40sec on/20sec rest

Single Arm DB or KB Power Snatch 35/26#

1st: Right Arm

2nd: Left Arm

Metcon

Metcon (AMRAP – Reps)

5 sets:

1 min Single Arm KB/DB Shoulder Press (30s/side) 35/26#

1 min Walking Lunges

1 min Suitcase Carry (30s/side)

1 min Jumping Squats

1 min Weighted Russian Twist 35/26#

*Score Russian Twist Reps Only

RX+ Option 53/35# KB

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