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