11-2-18 Back Squat Deload

Announcements

Happy Birthday, TJ!
Happy Birthday, David M!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Minutes DUs / DU practice / Single Unders

Then…

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Active Spiderman

Walkouts

Warm-up (No Measure)

Specific Warm-up / Activation:

10 Squat Hold + Toe Touch

10 Clam Shells, ea leg

20 Glute Bridge

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

50 Double Unders

30 AbMat Sit-ups

20 DB / KB Box Step-ups (35’s/20’s to a 20″ Box)
RX+: 50/35#

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Pigeon Pose on Box (2 min/side)

Ankle Stretch on Box (1 min/side)