8-30-17 BootCamp – CrossFit Grail
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8-30-17 BootCamp

29
Aug

8-30-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

Rig Length:

Butt Kicks

Walking Lunges

High Knees

Inch Worm

Lateral Squats

Lateral Bear Crawls
*10min cap

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

(1st round – 90s ea exercise, 2nd – 60s, 3rd – 30s)

Jumping Lunges

KB/DB Shoulder Press

PVC OH Squat

KB Swing, 53/35#

Jump Rope

Push-Ups

KB/DB Bent Over Row

Burpees

Ring Dips

Ab-Mat Sit-Ups

2min rest between rounds
*Count reps on 3rd round only

Cool Down

Metcon (No Measure)

Coaches Choice – Cool Down & Stretch

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