2-12-18 Front Squat Wave 2

11
Feb

2-12-18 Front Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x3

High Knees

Butt Kickers

Skip for Height

Skip for Distance

5 Air Squats, Broad Jump to Other Side, 5 Air Squats

5 Push-ups, Bear Crawl to Other Side, 5 Push-ups

Quad Stretch

Knee to Chest

Soldier Kicks

Walking Samson

Walking Spidermans

Warm-up (No Measure)

Mini Band Warm-up:

Monster Walks (FW/BW)

Lateral Side Steps

Weightlifting

Front Squat (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

3 Kettlebell Swings 53/35#

3 Box Jump Overs 24/20″

3 Wallballs 20/14#

6 Kettlebell Swings 53/35#

6 Box Jump Overs 24/20″

6 Wallballs 20/14#

9 Kettlebell Swings 53/35#

9 Box Jump Overs 24/20″

9 Wallballs 20/14#

…..
RX+:

Kettlebell Swings 70/53#

Wallballs 30/20#