20
Feb
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