8-27-18 Front Squat MAX

26
Aug

8-27-18 Front Squat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Soldier Kicks

Side Lunge + Standing Straddle

Cradle Stretch

Walking Samson

Walking Spidermans

Warm-up (No Measure)

Activation:

Clam Shells (15/Side)

Jane Fondas (15/Side)

Sky Divers (20 reps)

Front Rack Stretches on Barbell

Weightlifting

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

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

200m Run

Max Strict Pull-ups
Score is total pull-ups.

Modification: Use a band (one band limit) or vertical ring rows.