1
Nov
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)