10-8-18 Back Squat Wave 1

7
Oct

10-8-18 Back Squat Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Each:

Easy Row

Leg Swings

Side Lunges

Moderate Row

Active Samson (ea leg)

Air Squats

Faster Row

Push-up to Down Dog

Active Spidermans

Warm-up (No Measure)

:20 Seconds Each:

Banded Walks Forward

Hollow Hold

Banded Walks Backwards

Arch Hold

Banded Walks Right

Hollow Hold

Banded Walks Left

Arch Hold

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Calorie Row

15 Wallballs 20/14#

12 Alternating Dumbbell Snatches 35/25#

9 Pull-ups
RX+: 50/35# and C2B Pull-ups