11-5-19 Front Squat Wave 1

4
Nov

11-5-19 Front Squat Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

100 Meter Run

30 Seconds Active Spidermans

30 Seconds Active Divebombers

100 Meter Run

30 Second Front Plank

30 Second Superman Hold

100 Meter Run

30 Second Air Squats

30 Second Warrior Squats

100 Meter Run

30 Second Glute Bridge

30 Second Samson Hold

Warm-up (No Measure)

Banded Warm-up:

Clam Shells, 10 ea side

Lateral Leg Lifts, 10 ea side

Psoas Marches, 20 total

Weightlifting

Front Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (Time)

3 Rounds For Time:

400 Meter Run

21 Burpees
Time Cap: 20 Minutes

Core Down

Metcon (No Measure)

3 rounds

1 minute weighted plank 25/10

Rest 1 minute