4-30-18 Front Squat Wave 3

29
Apr

4-30-18 Front Squat Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Soldier Kicks

Side Lunge

Lunge to Hamstring Stretch

Duck Walks

Sumo Squat with external rotation

Cat Cows

Fire Hydrants

Leg Lifts

Warm-up (No Measure)

Banded Warm-up:

Monster Walks

Lateral Side Steps

Hip External Rotation

Weightlifting

Front Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

21 Front Squats 65/45#

21 Toes to Bar

–rest 4 minutes–

AMRAP 4:

15 Front Squats 75/55#

15 Toes to Bar

–rest 4 minutes–

AMRAP 4:

9 Front Squats 95/65#

9 Toes to Bar
RX+: 95/65, 115/80, 135/95

Scaled: toes to kettlebell