5-16-18 Kickstart Day 8

16
Apr

5-16-18 Kickstart Day 8

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

1 Min/Exercise:

Jumping Jacks

Air Squats

Push-up to Down Dog

Active Spiderman

Up/Down Plank

Lunge with Rotation

Inch Worms

Strength

Metcon (No Measure)

4 Sets:

6 Split Squats (ea leg)

10 DB Row (ea arm)

12 Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Vertical Ring Rows

10 Reverse Lunges 44/26#

15 Kettlebell Swings 44/26#

20 Abmat Sit-ups

Core

Metcon (No Measure)

2 Sets:

15 Supermans

30 Flutter Kicks

30s ISO Back Extension Hold

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Bound Angle

Cross Shin

Saddle Archer (ea side)