2-21-18 Shoulder Press Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x3

Side Shuffle (Down and Back)

Karaoke (Down and Back)

Quad Stretch

Soldier Kicks

Cradle Stretch

Walking Spidermans

Warm-up (No Measure)

Shoulder Warm-up:

Forward Arm Circles

Backward Arm Circles

Arm Crossovers

Shoulder Scoops

Wide Stance Windmills

Wide Stance Reach Throughs

Weightlifting

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

Metcon

Metcon (Time)

For time:

21 – 15 – 9

Wallballs 14/10#

Pull-ups

Thrusters 75/55#

Box Jumps 24/20″

Kettlebell Swings 44/26#
RX+:

Wallballs 20/14#

Thrusters 95/65#

Kettlebell Swings: 53/35#

Cool Down

Metcon (No Measure)

1 min/stretch/side

Thread the Needle

Twisted Cross

Child’s Pose

Puppy Dog