5-2-18 Kickstart Day 2

16
Apr

5-2-18 Kickstart Day 2

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

10 min running clock:

Jog Down and Back

8 Ring Rows

8 Air Squats

8 Glute Bridge

8 Bird Dogs

Strength

Metcon (No Measure)

3 sets:

10 KB Goblet Squats

10 KB Sumo Deadlift High Pull

10 KB Lunges

20 Jump Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 KB Swings 44/26#

30 Abmat Sit-ups

50 Single Unders

Core

Metcon (No Measure)

EMOM 9 (30s on/ 30s off)

Min 1: Forearm Plank

Min 2: Superman Hold

Min 3: Wall Sit

Cool Down

Metcon (No Measure)

1:00 min/exercise/side:

Dragon

Low Dragon

Lizard

Standing Straddle