9-4-19 Back Squat Wave 3

Announcements

Barbells, Bros & Brews – Sept 20!
Reserve in Wodify “CrossFit X”

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Push-up to Down Dog

Moderate Row

Air Squats

Heavy Row

Reverse Lunges

Mobility:

30s Squat Hold

90s Couch Stretch, ea side

30s Squat Hold

Warm-up (No Measure)

Activation:

Monster Walks

10 Banded Squats

Lateral Side Steps

10 Banded Glute Bridge

Weightlifting

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

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Reps:

1 Minute Calorie Row

1 Minute Reverse Lunges

1 Minute AbMat Sit-ups

1 Minute Rest
RX+: GHD Sit-ups