5-14-18 Front Squat MAX

13
May

5-14-18 Front Squat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 sec Row

10 Cossack Squats

10 Thoracic Rotations

30 sec Hip Flexor Stretch (ea side)

Warm-up (No Measure)

Banded Warm-up:

Monster Walks

Lateral Side Steps

20 Sky Divers

15 Banded Air Squats

Weightlifting

Front Squat (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

10 KB Lunges 53/35#

20 Double Unders

-rest 2 min-

AMRAP 5:

10 Goblet Squats 53/35#

20 Sit-ups