27
Nov
11-28-18 Front Squat Wave 3
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
:30 Seconds Each:
Jog in Place
Active Samson, ea side
Active Spidermans (1 Min)
AbMat Sit-ups
Push-up to Down Dog
Air Squats
Lying Leg Lifts
Warm-up (No Measure)
Glute Activation:
Monster Walks
Lateral Side Steps
Blue band above knees
Green band below knees
Weightlifting
Front Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 x 1+ @ 90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Kettlebell Swings 53/35#
30 AbMat Sit-ups
45 Air Squats
RX+: 70/53#
Cool Down
Metcon (No Measure)
Mobility / Stretching:
Lizard Pose (1 Min/Side)
Single Leg Saddle (1 Min/Side)
Seated Forward Fold (1 Min)