6
Feb
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)