3-14-18 Push Press Wave 1

13
Mar

3-14-18 Push Press Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Second Easy Row

10 Leg Swings (forward/backward and side/side)

0:30 Second Moderate Row

10 Push-ups to Down Dog

10 Side Lunge

0:30 Second Fast Row

10 Sit-ups

10 Cat Cows

Warm-up (No Measure)

Shoulder Warm-up:

10 Supinated Banded Pull-aparts

10 Pronated Banded Pull-aparts

10 Banded Pass Throughs

Weightlifting

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

Metcon

Metcon (Time)

2 RFT:

500m Row

40 KB Swings 53/35#

20 KB Lunges 53/35#

40 Abmat Sit-ups

20 KB Goblet Squats 53/35#