6-5-19 Back Squat MAX

Announcements

Climb the Manitou Incline this Sunday!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

5 Min Row

*On the minute: 5 Air Squats + 5 Lunges

Then…

10 Leg Swings

10 Cradle Stretch

10 Active Spiderman

10 Cossack Squats

5 Walkouts

5 Push-up to Down Dog

Warm-up (No Measure)

Mobility:

:30 Seconds Each:

Samson, ea side

Ankle Stretch, ea side

Pigeon Pose, ea side

Squat Hold

Specific Warm-up:

Monster Walks

10 Banded Squats

Lateral Side Steps

10 Glute Bridge

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 KB Swings 53/35#

30 Abmat Sit-ups

15 Goblet Squats 53/35#
RX+: 70/53#, 15 GHDs