10-26-18 Back Squat Wave 3

25
Oct

10-26-18 Back Squat Wave 3

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)

Banded Warm-up:

Monster Walks

Lateral Side Steps
Blue band above knees

Green band below the knees

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Wallballs 20/14#

15 Box Jumps 24/20″
RX+: 30/20# and 30/24″

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Lizard (1 Min/Side)

Single Leg Saddle (1 Min/Side)

Single Leg Forward Fold (1 Min/Side)