1
Nov
11-2-17 Shoulder Press Wave 4
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
PVC pass throughs
80 arm circles alternating small to large and reverse every 20 reps
80 ft bear crawls (do not race)
Weightlifting
Shoulder Press (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)
Metcon
Metcon (Time)
60/42 Calorie Row
100 Double Unders (300 Single Unders)
50 Burpees
100 Double Unders (300 Single Unders)
60/42 Calorie Row
Cool Down
Metcon (No Measure)
1 Min Banded Shoulder Distraction (ea side)
1 Min Banded Pec Stretch (ea side)
1 Min Wrist Stretch