5-30-18 Kickstart Day 14

16
Apr

5-30-18 Kickstart Day 14

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

200m Run then…

3 rounds:

10 Leg Swings

10 Knee Hugs

10 Air Squats

5 PVC Around the World

5 PVC Pass Throughs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Slam Balls 30/20#

20 Walking Lunges

10 DB Snatch 35/20#

Metcon (Time)

3 RFT:

400m Run

12 Power Cleans 64/45#

50 Single Unders

Core

Metcon (No Measure)

EMOM 8

Odd: 30s hollow hold

Even: 30s superman hold

Cool Down

Metcon (No Measure)

2 Min/Exercise

Couch Stretch

Single Leg Forward Fold (1 min normal, 1 min with QLT stretch, ea side)