7-30-18 Front Squat Wave 1

29
Jul

7-30-18 Front Squat Wave 1

Announcements

Happy Birthday, Rich L & Brett S!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

Warm-up (No Measure)

Glute/Hip Activation:

Clam Shells (10/side)

Jane Fondas (10/side)

Glute Bridge (10 reps)

Weightlifting

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

Metcon

Metcon (Time)

3 Rounds For Time:

75 Double Unders

50 Air Squats

15 Power Snatches 75/55#
RX+: 115/80#

*20 min time cap

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Kettlebell Calf Smash (1 Min/Side)

Child’s Pose (1 Min)