4
Feb
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)