8-28-17 BootCamp – CrossFit Grail
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8-28-17 BootCamp

27
Aug

8-28-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

60 Jumping Jacks

50 Mountain Climbers

40 Air Squats

30 AbMat Sit-Ups

20 Push-Ups

10 Reverse Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Row 500m

25 KB Swings, 53/35#

20 Jumping Lunges

15 Hollow Rocks

Metcon

Metcon (Time)

21-15-9

KB Sumo DeadLift High Pull, 53/35#

Vertical Ring Row

Core Down

Metcon (No Measure)

1min Reverse Burpees

1min Plank

1min V-Ups

1min Wall Sit

1min Sumo Squat Side Bends

1min Dead Bug

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