7-17-17 BootCamp – CrossFit Grail
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7-17-17 BootCamp

16
Jul

7-17-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up (No Measure)

Ascending Ladder, 8min

1,2,3,4,5……

Ball Slam

Slam Ball Squat

Push Up-one arm on ball, alt arms/ea set

Metcon

Metcon (Weight)

3 sets:

10 Bench Press – DB, KB, or unloaded bar. Focus on 3sec lower

10 Ring Rows . Focus on 3sec lower

Rest 90sec

Metcon

Metcon (AMRAP – Reps)

6 sets:

30sec Plate Ground-to-Overhead, 45#/25#

30sec Burpees to 6” target

Rest 1min

+

3 sets:

1min Row

1min Wall balls, 20#/14#

Rest 1 min
Only count reps for Plate-Overhead & Burpees

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