6-1-18 Kickstart Day 15

16
Apr

6-1-18 Kickstart Day 15

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

15 Sec Hollow Hold

Strength

Metcon (No Measure)

3 sets:

7 banded ring dips (bench dips)

10 ring rows

15 banded tricep pulldowns

10 double KB row

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Max Reps:

1:00 Plate Ground to Overhead 45/25#

1:00 Wallballs 14/10#

1:00 OH Plate Lunges 45/25#

1:00 Rest

Core

Metcon (No Measure)

2 sets:

10 v-ups

15 single leg glute bridge

20 plank shoulder taps

Cool Down

Metcon (No Measure)

Mobility: 5:00 – 7:00 min

Lacrosse ball: Teres minor and upper/mid traps