12-28-17 BootCamp – CrossFit Grail

12-28-17 BootCamp

27
Dec

12-28-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

400m Run (or 500m Row)

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 (or 500m Row/Bike)
*28min clock, then run

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