5-16-18 Bench Press MAX

15
May

5-16-18 Bench Press MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Quad Stretch

Soldier Kicks

Hamstring Scoops

Active Samson

Duck Walks

Inch Worms

Warm-up (No Measure)

Shoulder Activation:

10 Scap Push-ups

20 Banded Pull Aparts

10 Banded Pass Throughs

10 “I” and “T”

5 Cuban Press

Weightlifting

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

Metcon

Metcon (Time)

For Time:

40 Wallballs 20/14#

20 Pull-ups

30 Wallballs 20/14#

15 Pull-ups

20 Wallballs 20/14#

10 Pull-ups
RX+: 30/20#, C2B Pull-ups