10-19-18 Back Squat Wave 2

18
Oct

10-19-18 Back Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

Then…

10 Leg Swings (FW/BW and Side to Side)

10 Quad Stretch

10 Knee to Chest

10 Active Samson

10 Squat Hold to Toe Touch

10 Push-up to Down Dog

Warm-up (No Measure)

Activation:

10 Clam Shells (ea side)

10 Lateral Leg Lifts (ea side)

10 Single Leg Glute Bridge (ea side)

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

20 Double Unders

10 Toes to Bar

Cool Down

Metcon (No Measure)

Mobility/Stretching:

5-7 min: Foam Rolling Quads, IT band, Adductors