11-14-18 THE MATT RUSCH / Front Squat Wave 1

13
Nov

11-14-18 THE MATT RUSCH / Front Squat Wave 1

Announcements

Happy Birthday, Claire!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:60 Seconds Each:

Jumping Jacks

High Knees / Butt Kicks

Lunge with Rotation

Active Spiderman

Down Dog to Pigeon

Squat Hold + Toe Touch

Warm-up (No Measure)

Glute Activation:

10 Clam Shells, ea side

10 Lateral Side Raises, ea side

10 Glute Bridge

Weightlifting

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

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

6 KB Reverse Lunges

5 KB Swings

4 Abmat Sit-ups

3 Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

60 KB Reverse Lunges 53/35#

50 KB Swings 53/35#

40 Abmat Sit-ups

30 Pull-ups
RX+: 70/53#