4-11-18 Push Press MAX

10
Apr

4-11-18 Push Press MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then…

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Active Spiderman

Active Samson

Cat Cows

Down Dog to Pigeon

Scorpions

Scap Pull-ups

Scap Push-ups

Warm-up (No Measure)

Shoulder Prep/Activation:

10 Supinated Banded Pull-aparts

10 Pronated Banded Pull-aparts

10 Banded Pass Throughs

Weightlifting

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

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

AMRAP 3:

50′ Walking Lunge

35 Abmat Sit-ups

Max Calorie Row

–Rest 1 minute–