2-14-18 Shoulder Press Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500m Row/400m Run

0:30 Seconds Each Exercise:

Forward Arm Circles

Backward Arm Circles

Arm Crossovers

Shoulder Scoops

Wide Stance Windmills

Wide Stance Reach Throughs

Weightlifting

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

Metcon

Warm-up (No Measure)

Barbell Warm-up:

3 high hang shrugs

3 high hang high pull

3 high hang muscle cleans

3 front squats

3 hang squat cleans (above knees)

3 squat cleans (mid-shin)
Completed with empty barbell

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Squat Cleans 95/65#

10 Toes to Bar

15 Lateral Bar Burpees
RX+: 115/80#

Core

Metcon (No Measure)

2 sets for quality:

10 GHD hip extensions

20 banded good mornings

1 min plank