11-12-19 Front Squat Wave 2

11
Nov

11-12-19 Front Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

10 Minutes for Quality:

100m Run

150m Row

3 Spiderman and Reach, ea side

3 Russian Baby Makers

3 Push-up to Down Dog

Warm-up (No Measure)

Specific Warm-up:

2 Sets:

30 Second Wrist Stretches

20 Sec Handstand Hold (against wall)

10 Barbell Front Squats

Weightlifting

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

Metcon

Metcon (Time)

5 Rounds for Time:

200 Meter Run

12/9 Calorie Row

9 Handstand Push-ups
Time Cap: 20 Minutes

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)