2-5-2018 Front Squat Wave 1

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)

Banded Walks:

Monster walks (FW/BW)

Lateral side steps

15 squats with band above knees

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs 20/14#

15 Deadlifts 155/105#
RX+: 185/125#

Cool Down

Metcon (No Measure)

2 Min/Exercise/Side

Pigeon pose (ea side)

Couch Stretch (ea side)