1-4-18 Back Squat Wave 1 – CrossFit Grail
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1-4-18 Back Squat Wave 1

3
Jan

1-4-18 Back Squat Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Seconds Easy Row

10 Leg Swings (forward/backward and side/side)

10 Tempo Air Squats

0:30 Seconds Moderate Row

10 Push-ups to Down Dog

10 Sit-ups

0:30 Seconds Fast Row

10 Active Spiderman

10 Russian Baby Makers

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 KB Swings 53/35#

30 Abmat Sit-ups

40 Double Unders
RX+: 70/53#

Core Down

Metcon (No Measure)

3×10 GHD Back Extensions

1 Min Plank between sets

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