5
Nov
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