9-7-17 BootCamp – CrossFit Grail
Call Us: (720) 515-6434

9-7-17 BootCamp

6
Sep

9-7-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

100m Run

Coaches Choice: Dynamic Warm-up

100m Run
*10min

Strength

Single Arm Push Press (4×8, building ea set. Rest 1min)

Score highest weight

Metcon

Metcon (No Measure)

4 sets:

12 Pull-Ups / Pull-up Progression

8 Windshield Wipers, ea side

Metcon

Metcon (Time)

27-21-15-9

KB Swings, 53/35#

Plate Overhead Lunge
*12min cap

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