5-11-18 Kickstart Day 6

16
Apr

5-11-18 Kickstart Day 6

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

10 Active Spiderman

10 Hamstring Scoops

10 Knee Hugs

10 Air Squats

Strength

Metcon (No Measure)

EMOM 12

Min 1: 12 Sandbag Front Squats

Min 2: 10 Sandbag Good Mornings

Min 3: 8 Box Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Slam Ball Step-ups 30/20#

15 Slam Balls 30/20#

20 Walking Lunges

Core

Metcon (No Measure)

2 sets:

30 sec hollow hold

30 sec superman hold

30 sec wall sit

Cool Down

Metcon (No Measure)

1 Min/Stretch:

Dragon

Low Dragon

Lizard