12-26-19 Boulder Shoulders

25
Dec

12-26-19 Boulder Shoulders

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

0:30 Seconds Each:

PVC Pass Throughs

Arm Circles (FW/BW)

Alternating Samson

PVC Lat Stretch (15 sec/side)

PVC External Rotation (15 sec/side)

Alternating Spiderman

Scap Push-ups

Scorpions

Walkouts

Skill Work/ Gymnastics

Metcon (No Measure)

Select one of the following skills to practice:

Rope Climbs

Pull-up / Chest2bar / Muscle Up

Double Unders
15 minutes to practice skill work.

Metcon

Metcon (No Measure)

SPECIFIC WARM-UP:

2 Sets:

5 Empty Bar or DB Strict Press

Metcon (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Strict Presses (75/55), 100 Meter Run

6 Strict Presses (75/55), 100 Meter Run

9 Strict Presses (75/55), 100 Meter Run

Cool Down

Metcon (No Measure)

Mobility / Stretching:

3 Pos Banded Shoulder Stretches

Lacrosse ball: chest, teres minor, upper traps