11-27-17 Front Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x3

Quad Stretch

Knee to Chest

Soldier Kicks

Active Spidermans

Active Samson

Cradle Stretch

Inch Worms

Broad Jumps

Down Dog to Pigeon x10

Russian Baby Makers x10

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans 95/65#

30 Double Unders

15 Toes to Bar
RX+ 115/80#

Metcon

Metcon (No Measure)

Mobility:

Couch Stretch (2 min/side)

Pigeon (2 min/side)

Saddle (1 min)