10-3-18 Shoulder Press MAX

2
Oct

10-3-18 Shoulder Press MAX

Announcements

Happy Birthday, Steve!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Then..

Quad Stretch

Knee to Chest

Active Spidermans

Active Samson

Side Lunges

3 Air Squats + Broad Jump

Inch Worm + Push-up

Then…

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Overhead Squats

10 “I” “T” and “W” (no weight)

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpees

12 Pull-ups

9 Power Snatches 75/55#
RX+: 115/80#

Chest to bar pull-ups

Cool Down

Metcon (No Measure)

Mobility/Stretching:

3 Pos Banded Shoulder Stretches

Pigeon Pose (1 Min/Side)