4
Jun
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