2-19-18 Front Squat Wave 3

18
Feb

2-19-18 Front Squat Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Easy Row

10 Active Spidermans

5 Russian Baby Makers

1 Min Moderate Row

10 Side Lunge (ea side)

10 Active Samson

1 Min Faster Row

10 Push-up to Down Dog

10 Air Squat

Warm-up (No Measure)

Mini-band Warm-up:

Monster Walks

Lateral Side Steps

15 Banded Air Squats

Weightlifting

Front Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (Time)

3 RFT:

50 Air Squats

35 Push-ups

20/15 Calorie Row

Cool Down

Metcon (No Measure)

1 Min/Exercise/Side

Pigeon pose

Couch Stretch