11-6-17 Backsquat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills:

Jog Down and Back x3

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff Leg Deadlifts

Strength

Back Squat ([email protected]%, [email protected]%, [email protected]%, [email protected]%, etc)

This is a suggested warm-up to get to your 1 rep new max. It is not mandated.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

250 Meter Row

2 Rope Climbs

Core Down

Metcon (No Measure)

Coach Led