5-23-18 Kickstart Day 11

16
Apr

5-23-18 Kickstart Day 11

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 rounds:

250m Row

10 Squat Therapy

10 Lateral + Front Raises

10 Russian Twist

Strength

Metcon (No Measure)

4 sets:

5 Vertical Ring Rows

10 Push-ups

15 Plate Front Raises

30s Bar Hang

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 DB Sntaches 35/20#

15 Calorie Row

15 Jumping Pull-ups

60 Single Unders

Core

Metcon (No Measure)

2 sets:

10 GHD sit-ups to parallel

20 sit-ups

30 sec plank

Cool Down

Metcon (No Measure)

0:30 Sec/Exercise/Side

3 Pos Banded Shoulder Stretch