9-25-17 BootCamp – CrossFit Grail
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9-25-17 BootCamp

24
Sep

9-25-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

400m Run, then –

4 Rounds:

10 Air Squats

4 Inch Worms w/Push-Up

10 Ring Rows

4 Broad Jumps
*15min cap

Strength

A1: Box Jumps (5×5)

Practice for comfortable height (can use plates & build)

A2: Depth Jump (5×5)

Practice Landing Soft

B1: Push-Ups (5×5)

Adjust Incline / Decline to push intensity

B2: Ring Row (5×5)

As horizontal as possible with form & intensity

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

21 Row-Calories (or bike)

15 KB/DB (or Sandbag) Thrusters

9 Plank Hip Dips, ea side

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