22
Oct
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