3
Sep
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