10-31-17 Back Squat Wave 4 – CrossFit Grail
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10-31-17 Back Squat Wave 4

30
Oct

10-31-17 Back Squat Wave 4

CrossFit Grail – CrossFit

Average time: 7-10 minutes

Warm-up

Warm-up (No Measure)

200m Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inch Worms

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Weightlifting

Back Squat (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (Time)

“Turn and Burn”

2 Rounds:

400m run

30 Thrusters 65/45#
If needed, 500m row instead of 400m run

Cool Down

Metcon (No Measure)

2 Mins Couch Stretch (ea side)

1 Min Pigeon Pose (ea side)

1 Min Dragon Pose (ea side)

1 Min Low Dragon Pose (ea side)

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