11-21-18 Front Squat Wave 2

20
Nov

11-21-18 Front Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

500m Row

Then…

:30 Seconds Each:

Knuckle Drags

Active Spidermans

Active Samson, ea side

Push-up to Down Dog

Air Squats

Walkouts

Warm-up (No Measure)

Glute Activation:

Monster Walks

Lateral Side Steps
Blue band above knees

Green band below knees

Weightlifting

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

Metcon

Metcon (Time)

For Time:

70/50 Calorie Row

50 Goblet Squats 53/35#

30 Slam Balls 30/20#

50 Goblet Squats 53/35#

70/50 Calorie Row
RX+: 40/30#

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Single Leg Saddle (1 Min/Side)

Seated Forward Fold (1 Min)