1-29-19 Back Squat Wave 2

28
Jan

1-29-19 Back Squat Wave 2

Announcements

Happy Birthday, Aaron L!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up, with 1 Light Kettlebell:

:30 Seconds Each

Quad Stretch

Right Arm Farmers Carry

Active Samson, ea side

Left Arm Farmers Carry

Active Spidermans, 60 sec

Right Side Kettlebell Deadlift

Slow Air Squats

Left Side Kettlebell Deadlift

Push-up to Down Dog

Kettlebell Goblet Squats

Warm-up (No Measure)

Mobility:

Pigeon Pose (1 Min/Side)

Ankle Stretch (0:30 Sec/Side)

Warm-up (No Measure)

Glute/Hip Activation:

10 Clam Shells, ea side

10 Jane Fondas, ea side

10 Glute Bridge

Weightlifting

Back Squat (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (Time)

For time:

21-15-9

KB Swings 53/35#

Burpees
RX+: 70/53#

*With KB swings, go heavier than you normally do.