5-18-18 Kickstart Day 9

16
Apr

5-18-18 Kickstart Day 9

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

10 Active Spiderman

10 Hamstring Scoops

10 Knee Hugs

10 Air Squats

10 PVC Pass Throughs

Metcon

Metcon (No Measure)

EMOM 15 (40s work/20s rest)

Min 1: Sandbag Power Cleans

Min 2: KB Push Press (20s/side)

Min 3: KB Deadlifts

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

250m Row

4 Ground to Stand Rope Climbs

Core

Metcon (No Measure)

3 sets:

10 Slam Ball Wood Chop and Hay Baler (ea side)

30s Side Plank (ea side)

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Standing Straddle (left, right, middle)

Seated Forward Fold

Child’s Pose