10-23-19 Shoulder Press MAX

Announcements

T-Shirts Pre-orders – get your order in by Saturday! (Sheet at front desk)

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

High Knees

Butt Kickers

Side Shuffles

Carioca

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

Heel Walk

Toe Walk

Warm-up (No Measure)

Specific Warm-up:

2 Sets:

5 Empty Barbell Strict Press

10 Banded Pull Aparts

15 Plank Shoulder Taps

Weightlifting

Shoulder Press (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Continue to build to 1RM

Metcon

Metcon (No Measure)

Workout Rehearsal:

100 Meter Run

5 Slam Balls

1 Rope Climbs

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

200 Meter Run

15 Slam Balls 30/20#

3 Rope Climbs