4-18-18 Bench Press Wave 1

17
Apr

4-18-18 Bench Press Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Leg Swings

10 Quad Stretch

10 Lunge with Rotation

10 Push-up to Down Dog

10 Duck Walks

10 Scap Push-ups

Warm-up (No Measure)

Shoulder Activation:

2 sets:

“I” “T” and Cuban Press

Weightlifting

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

Metcon

Metcon (Time)

5 RFT:

27 Air Squats

21 OH Plate Lunges 45/25#

15 Kettlebell Swings 53/35#

9 HR Push-ups