6-6-18 Kickstart Day 17

16
Apr

6-6-18 Kickstart Day 17

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

3 Rounds:

250m Row

10 Squat Therapy

10 Ring Rows

10 Push-ups

10 Sit-ups

Strength

Metcon (No Measure)

4 sets:

12 DB bench press

8 DB thrusters

4 Ground to stand rope climbs

Metcon

Metcon (Time)

For time:

400m Run

21 Front Squats 65/45#

21 Burpee Box Jumps 20/16″

400m Run

15 Front Squats 65/45#

15 Burpee Box Jumps 20/16″

400m Run

9 Front Squats 65/45#

9 Burpee Box Jumps 20/16″

400m Run

Core

Metcon (No Measure)

3 sets:

10 deadbugs

60 sec plank

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Puppy Dog

Twisted Cross

Thread the Needle