11-20-17 Front Squat Wave 1 – CrossFit Grail
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11-20-17 Front Squat Wave 1

19
Nov

11-20-17 Front Squat Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills: Coach Led

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff-Legged Deadlifts

Weightlifting

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

Metcon

Metcon (Time)

For Time:

400m Run

30 Box Jumps 24/20″

30 Wall Balls 20/14#

400m Run

21 Kettlebell Swings 53/35#

12 Pull-ups

400m Run

21 Kettlebell Swings 53/35#

12 Pull-ups

400m Run

30 Box Jumps 24/20″

30 Wall Balls 20/14#

Metcon (No Measure)

Stretching and Mobility

Single Leg Saddle (1 min/side)

Single Leg Hamstring (1 min/side)

Forward Fold (2 min)

Cool Down

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