6-8-18 Kickstart Day 18

16
Apr

6-8-18 Kickstart Day 18

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

Metcon

Baseline WOD (Time)

For Time:

500m Row/ 400m Run

40 Air Squats

30 Abmat Sit Ups

20 Push Ups

10 Pull Ups

Metcon (AMRAP – Reps)

EMOM 20

Min 1: 10 box jump overs

Min 2: 15 medball squat cleans

Min 3: Max burpees

Min 4: rest

Cool Down

Metcon (No Measure)

Mobility: 5:00 – 7:00 minutes

Foam roller: quads, IT band, back, traps