Beginner CrossFit Day 4

Announcements

Happy Birthday, Kim T!

CrossFit Grail – Beginners CrossFit

Warm-up

Beginner CrossFit Day 4 Warmup (No Measure)

Run 200M

Line Drills

• Quad Stretch

• Knee to Chest

• Soldier Kicks

• Straight legged bear crawl

2 Rounds

• 80 ft DB Farmers carry

• 10 DB Press

• 10 DB Squat

Metcon

Cool Down

Beginner CrossFit Day 4 WOD (Time)

15 — 12 — 9

Push Press

Box Jump/Step-up

* Use PVC or light Barbell.

Beginner CrossFit Day 4 Cooldown (No Measure)

Child Pose

Downward Dog

High Dragon

Low Dragon