4-23-18 Front Squat Wave 2

22
Apr

4-23-18 Front Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Leg Swings

10 Active Spiderman

10 Active Samson

10 Push-up to Down Dog

10 Sec Bar Hang

10 Scap Pull-ups

Warm-up (No Measure)

Banded Warm-up:

20 Psoas Marches

20 Glute Bridge Push Out

20 Gluteus Medius Rotations

Weightlifting

Front Squat (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Reps:

3:00 Cal Row

2:00 Plate Ground to Overhead 45/25#

1:00 Burpees

Rest 2:00 between rounds

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Single Leg Forward Fold (1 Min/Side)

Standing Straddle (1 Min)

Banded Ankle Stretch (1 Min/Side)