1-31-18 Back Squat MAX

30
Jan

1-31-18 Back Squat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Then…

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Active Spiderman

Active Samson

Inch Worms

Down Dog to Pigeon

Cat Cows

Scorpions

Warm-up (No Measure)

2 sets:

5 Kang Squats + 5 Back Squats

*perform with empty barbell

Weightlifting

Back Squat (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Burpees

20 Ab-mat Sit-ups

25 Walking Lunges