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