8-13-18 Front Squat Wave 3

12
Aug

8-13-18 Front Squat Wave 3

Announcements

Happy Birthday, Lauren P!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Each:

Medicine Ball Foot Taps

Push-up to Down Dog

Medicine Ball Deadlifts

Active Spidermans

Squat to Medicine Ball

Active Samson

Ball Slams

Warrior Squats

Warm-up (No Measure)

Glute/Hip Activation:

Monster Walks

15 Banded Air Squats

Lateral Side Steps

15 Banded Air Squats

Weightlifting

Front Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (Time)

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps 20/14#

7 Deadlifts 185/135#
RX+: 225/155#

Score is slowest round.