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)