3-7-18 Shoulder Press Max

6
Mar

3-7-18 Shoulder Press Max

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Seconds Easy Row

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

10 Banded Pull-aparts (pronated and supinated)

0:30 Seconds Moderate Row

10 Push-ups to Down Dog

10 Banded External Rotations

0:30 Seconds Fast Row

10 Active Spiderman

10 Banded Pass Throughs

Weightlifting

Shoulder Press (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches 75/55#

21/15 Calorie Row

15 Pull-ups

60 Double Unders

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)