11-19-19 Front Squat Wave 3

18
Nov

11-19-19 Front Squat Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Sets for Quality:

5 Spiderman, ea side

5 Russian Baby Makers

5 Cossack Squats, ea side

5 Walkouts

Warm-up (No Measure)

Mobility and Activation:

30 Seconds Each:

Ankle Stretch, ea side

Pigeon Pose, ea side

Single Leg Saddle, ea side

Banded Monster Walks

Banded Lateral Steps

Weightlifting

Front Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (Time)

3 Rounds for Time:

30 KB Swings 53/35#

50 Air Squats

400m Run
Time Cap: 20 Minutes