1-24-18 Back Squat Wave 4

23
Jan

1-24-18 Back Squat Wave 4

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

60 Seconds Each:

Jumping Jacks

Active Spiderman

Active Samson

Russian Baby Makers

Air Squats

Push-up to Down Dog

Inch Worms

Warm-up (No Measure)

2 rounds:

10 Good Mornings

8 Back Squats

6 V-ups

*perform with empty barbell

Weightlifting

Back Squat (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

3 Hang Squat Cleans 75/55#

3 Toes to Bar

6 Hang Squat Cleans 75/55#

6 Toes to Bar

9 Hang Squat Cleans 75/55#

9 Toes to Bar

….
RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility 5-7 Minutes:

Barbell – roll out quads and IT band