12-13-19 Push Press Wave 2

12
Dec

12-13-19 Push Press Wave 2

Announcements

Hmmm… where is that Elf?
Happy Birthday, Dominic & Aidan!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

3 Sets:

3 Walkouts

6 Wall Squats

9 Push-ups

12 Light KB Swings

2 Sets:

10 Banded Pull Aparts

10 “I” “T” and “W” (5s/2.5s)

10 Overhead Circles

Weightlifting

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

Metcon

Metcon (No Measure)

PRACTICE ROUND:

5 Slam Balls

10 Abmat Sit-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 Slam Balls 30/20#

25 Abmat Sit-ups

Cool Down

Metcon (No Measure)

MOBILITY:

60 Seconds Each:

Couch Stretch

Pigeon Pose

Lizard Pose

Puppy Dog Pose