9-11-17 BootCamp – CrossFit Grail
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9-11-17 BootCamp

10
Sep

9-11-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Arm Crossovers

10 Air Squats

10 Shoulder Scoop

10 Lateral Squat (5ea side)

10 Wide Toe Touches (5ea side)

10 Stationary Lunges (5ea side)
*10min cap

Metcon

Metcon (No Measure)

EMOM 10

40sec on/20sec rest

Odd: Band Pull-Apart

Even: Upright Row (Band, KB, DB, or Sandbag)

Metcon

Metcon (AMRAP – Reps)

5 sets:

1min Sandbag Thruster

1min Walking Lunges

1min Suitcase Carry, 30sec/side (Sandbag, KB, or DB)

1min Air Squats

1min Russian Twist
*25min total

*Only count reps on last set, Suitcase carry=1/length of rig

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