1-11-18 Breaking Bad

10
Jan

1-11-18 Breaking Bad

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills / General Warm-up:

Jog Down and Back

Side Shuffle

High Knees

Butt Kickers

Knee to Chest

Straight Leg Kicks

Quad Stretch

Side Lunge

Walking Spidermans

Heel / Toe Walk

Warm-up (No Measure)

Mobility / Stretching:

Samson Pose (0:30 Sec/Side)

Ankle Stretch (0:30 Sec/Side)

Squat Hold (0:30 Sec)

Warm-up (No Measure)

Specific Warm-up:

Monster Walks

Lateral Side Steps
Blue Band Above Knees

Green Band Below Knees

Weightlifting

Paused Front Squat (Build to Heavy Single (3 Sec Pause))

*15 Min Cap

Metcon

Metcon (Time)

5 Rounds for Time:

250 Meter Row

2-4-6-8-10 Front Squats 135/95#
RX+: 155/105#