12-15-17 Front Squat Wave 4

14
Dec

12-15-17 Front Squat Wave 4

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Easy Row

10 Active Spidermans

0:45 Seconds Medium Row

10 Active Samson

0:30 Seconds Faster Row

10 Push-up to Down Dog

0:15 Seconds

Hollow Hold

Superman Hold

Weightlifting

Front Squat (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

40 Burpees

40 Pull-ups

40/30 Calorie Row

40 Handstand Push-ups
HSPU modification: HSPUs off a box or DB/KB Strict Press

Men: 30# DBs/26# KBs

Women: 20# DBs/18# KBs

Core Down

Metcon (No Measure)

3 sets for quality:

20 abmat sit-ups

10 GHD hip extensions