10-17-17 Back Squat Wave 2 – CrossFit Grail
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10-17-17 Back Squat Wave 2

16
Oct

10-17-17 Back Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m run

5 Inch worms

10 russian baby makers

10 spiderman and reach

10 PVC Overhead Squats

20 single unders

Weightlifting

Back Squat (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Double Over”

AMRAP 8:

15 Abmat Sit-Ups

30 Double Unders (90 Single Unders)
Average score: 6-7 rounds

Cool Down

Metcon (No Measure)

Mobility:

2 min pigeon (left)

2 min pigeon (right)

2 min couch stretch (left)

2 min couch stretch (right)

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