4
Feb
2-5-19 Back Squat Wave 3
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up / Line Drills:
Jog Down and Back
Side Shuffle
High Knees
Butt Kicks
Knees to Chest
Soldier Kicks
Active Spiderman
Active Samson
PVC Pass Throughs
PVC Around The World
PVC Archer, ea side
Scap Pull-ups
Scap Push-ups
Warm-up (No Measure)
Glute Activation:
10 Clam Shells, ea side
10 Lateral Leg Lifts, ea side
10 Sky Divers
Weightlifting
Back Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)
Metcon
Metcon (Time)
For Time:
20 Overhead Squats 75/55#
20 Pull-ups
15 Overhead Squats 75/55#
15 Pull-ups
10 Overhead Squats 75/55#
10 Pull-ups
RX+: 95/65# / 7-5-3 MUs
Cool Down
Metcon (No Measure)
Mobility/Stretching:
Couch Stretch (1 Min/Side)
Pigeon Pose (1 Min/Side)
Lizard Pose (1 Min/Side)