2-7-18 Shoulder Press Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills:

Jog Down and Back x2

Side Shuffle

Karaoke

Quad Stretch

Soldier Kicks

Cradle Stretch

Walking Spidermans

Warm-up (No Measure)

Shoulder Warm-up:

10 Scap Push-ups

10 Scap Push-ups (on elbows)

10 Supinated Banded Pull-aparts

10 Pronated Banded Pull-aparts

10 Banded Pass Throughs

Weightlifting

Shoulder Press (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Pull-ups

10 Reverse Lunges 53/35#

15 Kettlebell Swings 53/35#

20 Abmat Sit-Ups

Core Down

Metcon (No Measure)

3 sets for quality:

10 GHD Sit-ups

15 Supermans

20 Flutter Kicks (ea leg)