7-2-18 Back Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Then…0:30 Seconds Each:

Side Lunges

Knuckle Drags

Squat Hold + Toe Touch

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Warm-up (No Measure)

Banded Warm-up:

Monster Walk (Forward)

10 Banded Air Squats

Monster Walk (Backward)

10 Banded Air Squats

Lateral Walks

10 Banded Air Squats

Weightlifting

Back Squat (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (Time)

For Time:

21-15-9

Burpees

KB Swings 53/35#

KB Lunges 53/35#

Cool Down

Metcon (No Measure)

Mobility:

Wrist Stretches

Banded Ankle Stretch (1:00/side)