4-2-18 Back Squat Deload

1
Apr

4-2-18 Back Squat Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Minute Easy Row

10 Leg Swings (forward/backward and side/side)

10 Tempo Air Squats

1:00 Minute Moderate Row

10 Push-ups to Down Dog

10 Sit-ups

1:00 Minute Fast Row

10 Active Spiderman

10 Russian Baby Makers

Warm-up (No Measure)

Mini Band Warm-up:

Monster Walks

Lateral Side Steps

15 Banded Air Squats

Weightlifting

Back Squat (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Thrusters 75/55#

30 Box Jumps 24/20″

30/21 Calorie Row

30 Toes to Bar
RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (2 Min/Side)

Pigeon Pose (1 Min/Side)