12-20-19 Push Press Wave 3

19
Dec

12-20-19 Push Press Wave 3

Announcements

Grab your 2020 Grail ornaments from the tree!
Last chance to find Mr. Grail Elf before he disappears for another year!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

2 Sets:

5 Spiderman and Reach, ea side

5 Down Dog to Pigeon, ea side

5 Walkouts

5 T Push-ups, ea side

2 Sets with Light Kettlebell:

*complete all on one side, then switch

5 Deadlifts

5 Single Arm Russian Swings

5 Waiter Squats

5 Shoulder Press

Weightlifting

Push Press (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (No Measure)

PRACTICE ROUND:

5 Push Press

5 Slam Balls

Metcon (Time)

5 Rounds for Time:

10 Push Press 75/55#

20 Slamballs 30/20#
RX+:

Push Press 95/65#

Slam Balls 40/30#

Cool Down

Metcon (No Measure)

MOBILITY:

Lacrosse ball: traps, teres minor, pec rollout