8-22-17 BootCamp – CrossFit Grail
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8-22-17 BootCamp

21
Aug

8-22-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

400m Run

then…

2 Rounds:

10 Walking Lunge w/Twist

10 Ring Rows

10 Inch Worms w/ Upward Dog

Metcon

Metcon (No Measure)

EMOM 12

1st min: 12 KB Swings, 53/35#

2nd min: 6 Banded Ring Dips

Metcon

Metcon (Time)

7 Rounds:

7 Push-Ups

7 Jump Squats

7 AbMat Sit-Ups

7 Burpees

7 Lunges, ea leg

7 Russian Twists, ea side

7 Tricep Dips (box/bench)

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