5-7-18 Front Squat Deload

6
May

5-7-18 Front Squat Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

300M Row

Skip for Height

Skip for Distance

Soldier Kicks

Quad Stretch

Side Lunge

Duck Walk

10 2-Push-up to Active Spiderman

10 Cat Cows

Warm-up (No Measure)

2 sets for quality:

Monster Walks (FW/BW)

10 Banded Air Squats

10 Lateral Box Step Ups (5/side)

Weightlifting

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

Metcon

Metcon (Time)

For time:

21-18-15-12-9

Box Jump Overs 24/20″

Thruster 95/65#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Pigeon Pose on Box (2 Min/Side)

Box Shoulder Stretch (1 Min/Side)