10-4-19 Shoulder Press Wave 2

3
Oct

10-4-19 Shoulder Press Wave 2

Announcements

Happy Birthday, Steve!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Banded Pull Aparts

Moderate Row

Banded Upright Rows

Faster Row

Banded Face Pulls

Easy Single Unders

Banded Pull Aparts

Higher Single Unders

Banded Upright Rows

Double Unders

Banded Face Pulls

Mobility:

Banded Lat Stretch (1 Min/Side)

Twisted Cross (0:30 Sec/Side)

Specific Warm-up:

5 Empty Barbell Strict Press

10 Push-ups

15 Air Squats

Weightlifting

Shoulder Press (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

10 Double Unders

100 Meter Run

5 Calorie Row

Metcon (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row