2-27-19 Front Squat Wave 1

26
Feb

2-27-19 Front Squat Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each:

Jumping Jacks

Quad Stretch

Knee To Chest

Leg Swings

Active Samson, ea side

Active Spidermans, ea side

Air Squats

Glute Bridges

Push-up to Down Dog

Banded Pull Aparts

Banded Pass Throughs

Warm-up (No Measure)

Mobility / Stretching:

Squat Hold (0:30 sec)

Child’s Pose (0:30 sec)

Wrist Stretches (1 Min)

Glute Activation:

Monster Walks

Lateral Side Steps

Weightlifting

Front Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

5 Pull-ups

4 Front Squats

3 Burpees

Metcon (Time)

3 Rounds for Time:

10 Pull-ups

10 Front Squats 135/95#

10 Burpees
RX+: C2B Pull-ups, 165/110#