5-4-18 Kickstart Day 3

16
Apr

5-4-18 Kickstart Day 3

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

500m Row

then…

2 Rounds:

10 Kneeling Thoracic Rotations

10 PVC Pass Throughs

10 Scap Pull-ups

Strength

Metcon (No Measure)

3 sets:

10 DB Bench Press

10 Seated DB Shoulder Press

10 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Air Squats

15 Deadlifts 75/55#

10 DB Push Press 30/20#

5 Burpees

Core

Metcon (No Measure)

2 sets:

15 Banded Good Mornings

20 Glute Bridges

Cool Down

Metcon (No Measure)

0:30-1:00 min/stretch/side

Banded Shoulder Distraction

Banded Pec Stretch

Banded Deltoid Stretch

Twisted Cross

Thread the Needle