9-15-17 BootCamp – CrossFit Grail
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9-15-17 BootCamp

14
Sep

9-15-17 BootCamp

CrossFit Grail – Boot Camp

 

Warm-up

Warm-up (No Measure)

2 Rounds:

Stepping Lunges-rig length & back

10 Rig Squats

Hamstring Scoops-rig length & back

10 Push-Ups

Duck Walk-rig length & back

10 Scap Pull-Ups

Metcon

A: Metcon (AMRAP – Reps)

EMOM 8

1st: Alt Single Arm Russian KB Swings

2nd: Supermans

B: Metcon (AMRAP – Reps)

EMOM 8

1st: Alt Single Leg RDL’s, 35/26#

2nd: Slam Ball Over-the-Shoulder, #30/20#

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10min

1 Slam Ball, 30/20#

1 Broad Jump

1 Push-Up

*Add rep each round

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