5-8-19 Back Squats Wave 1

7
May

5-8-19 Back Squats Wave 1

Announcements

Benchmark Sunday – May 19 during Open Gym

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

Jog Down and Back

Side Shuffle

High Knees

Butt Kicks

Quad Stretch

Knees to Chest

Cradle Stretch

Soldier Kicks

Active Samson

Active Spiderman

Warm-up (No Measure)

Specific Warm-up / Activation:

Monster Walks (B&G)

10 Air Squats

Lateral Steps

10 Glute Bridge

Weightlifting

Back Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

100m Run

3 Toes to Bar

100m Run

3 Pull-ups (C2B)

Metcon (AMRAP – Reps)

AMRAP 6:

100m Run

9 Toes to Bar

*Rest 2 Minutes*

AMRAP 6:

100m Run

9 Pull-ups
RX+: Chest to Bar Pull-ups

Note: 100m run = 1 rep