19
Nov
11-20-17 Front Squat Wave 1
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills: Coach Led
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 Stiff-Legged Deadlifts
Weightlifting
Front Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)
Metcon
Metcon (Time)
For Time:
400m Run
30 Box Jumps 24/20″
30 Wall Balls 20/14#
400m Run
21 Kettlebell Swings 53/35#
12 Pull-ups
400m Run
21 Kettlebell Swings 53/35#
12 Pull-ups
400m Run
30 Box Jumps 24/20″
30 Wall Balls 20/14#
Metcon (No Measure)
Stretching and Mobility
Single Leg Saddle (1 min/side)
Single Leg Hamstring (1 min/side)
Forward Fold (2 min)