4-25-18 Bench Press Wave 2

24
Apr

4-25-18 Bench Press Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Very Easy Row

Active Spidermans

Easy Row

Active Samson

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

Warm-up (No Measure)

Shoulder Activation

10 reps each

“I” “T” and Cuban Press

Weightlifting

Bench Press (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts 115/80#

200m run after each round
RX+: 155/105#

12/9 Cal Row if too cold/snowy.

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (2 Min/Side)

Pigeon Pose (1 Min/Side)

Banded Shoulder Distraction (1 Min/Side)