9-12-17 BootCamp – CrossFit Grail
Call Us: (720) 515-6434

9-12-17 BootCamp

11
Sep

9-12-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

400m Run

Tabata #1

Air Squats

Plank

Tabata #2

Push-Ups

Sit-Ups
Tabata: 20sec ON/10sec OFF, alternating mvmts

*1min rest between Tabatas

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 8

40s ON / 20s OFF

KB Swing, 53/25#

Wall Sit

Rest 1min

EMOM 8

40s ON / 20s OFF

Row – Calories

Push Ups

Rest 1min

EMOM 8

40s ON / 20s OFF

Burpees

V-Ups

Rest 2 min

400m Run
*28min clock, then run

Leave a Reply