1-17-18 Back Squat Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Leg Swings (forward/backward and side/side)

10 Push-ups to Down Dog

10 Side Lunge

10 Tempo Air Squats

10 Active Spiderman

10 Russian Baby Makers

Weightlifting

Back Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (Time)

For time:

400m Run

30 Power Cleans 75/55#

30 Overhead Standing Lunges 75/55#

30 Power Cleans 75/55#

400m Run
RX+: 95/65#

Scaled: Front Rack Lunges

Core Down

Metcon (No Measure)

Mobility/Stretching:

Banded Samson (1 min/side)

Banded Hamstring (1 min/side)

Banded Pigeon (1 min/side)