5-25-18 Kickstart Day 12

16
Apr

5-25-18 Kickstart Day 12

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

With an 8 min running clock:

1-2-3-4-5…

Ring Rows

Push-up to Down Dog

Active Spiderman (ea side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

21 Plate Hops

15 Plate Ground to Overhead

9 Toes to Kettlebell

Metcon (AMRAP – Reps)

4 round for max reps:

AMRAP 3

12 Med Ball Cleans 14/10#

10 Wall balls 14/10#

8 Ring Rows

–Rest 1 Min–

Cool Down

Metcon (No Measure)

Mobility: 5:00 – 7:00 min

Foam Roller: Adductors, Quads, IT band