27
Feb
2-28-18 Shoulder Press Deload
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Jog Down and Back x3
High Knees
Butt Kickers
Skip for Height
Skip for Distance
5 Air Squats, Broad Jump to Other Side, 5 Air Squats
5 Push-ups, Bear Crawl to Other Side, 5 Push-ups
Quad Stretch
Knee to Chest
Soldier Kicks
Walking Samson
Walking Spidermans
Weightlifting
Shoulder Press (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)
Metcon
Metcon (Time)
3 RFT:
15 Hang Power Cleans 75/55#
15 Lateral Barbell Burpees
RX+: 115/80#
Core
Metcon (No Measure)
3 rounds:
0:30 Sec Weighted Plank
0:30 Sec Hollow Hold
0:30 Sec Superman Hold
0:30 Sec Rest