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)