10-12-18 Cold Shoulder

11
Oct

10-12-18 Cold Shoulder

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Spidermans

Walkouts

Warm-up (No Measure)

Shoulder Activation:

40′ Banded Spiderman Walk

10 “I” “T” and Cuban Press

10 Plank Press Outs (ea side)

5 Plate Plank Rotations

Warm-up (No Measure)

3 sets for quality:

40′ Single Arm Overhead Carry 26/18#

80′ Farmers Carry 70/53#

Metcon

Metcon (Time)

For Time:

15-12-9-6-3

Single Arm DB Strict Press (ea arm) 30/20#

Abmat Sit-ups

*200m sandbag run after each round 40/25#

Cool Down

Metcon (No Measure)

Mobility:

3 Pos Banded Shoulder Stretches (1 Min/Position)