5-9-18 Kickstart Day 5

16
Apr

5-9-18 Kickstart Day 5

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

With an 10 min running clock:

100m Row

6 Push-ups

8 Ring Rows

10 Air Squats

12 Sit-ups

Strength

Metcon (No Measure)

4 sets:

10 Push-ups (on barbell on rig)

12 Ring Rows

15 Hanging Knee Raises

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Wallballs 14/10#

10 KB Sumo DL High Pull 44/26#

10 Box Jumps 20/16″

10 Cal Row

Core

Metcon (No Measure)

3 sets:

20 sit-ups

20 glute bridge

30 sec plank

Cool Down

Metcon (No Measure)

1 min/exercise:

Couch Stretch

Standing Straddle

Puppy Dog

Sumo Squat