9-8-17 BootCamp – CrossFit Grail
Call Us: (720) 515-6434

9-8-17 BootCamp

7
Sep

9-8-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

400m Run

20 Air Squats

20 Ring Rows

200m Run

15 Air Squats

15 Ring Rows

100m Run

10 Air Squats

10 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Sets –

AMRAP 5

3 Burpees

4 Box Jumps

5 AbMat Sit-Ups

*1min rest between sets

**Start where you left off

Core Down

Metcon (No Measure)

EMOM 6

1st min: Max Plank Hold

2nd min: 10 Hollow Rocks

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