5-2-18 Bench Press Wave 3

1
May

5-2-18 Bench Press Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1:00/Exercise:

Jump Rope

T Push-ups

Active Spiderman

Lunge to Hamstring Stretch

Cat Cows/Hollow Rocks

Warm-up (No Measure)

2 sets (for quality):

10 PVC Pass Throughs

10 PVC Around the World

10 KB Arm Bars

40′ Single Arm Waiter Carry

Weightlifting

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

Metcon

Metcon (Time)

For Time:

75 Air Squats

50 Situps

30 Push Press 95/65#

50 Situps

75 Air Squats

Cool Down

Metcon (No Measure)

Mobility/Stretching:

3 Pos Banded Shoulder Stretch (0:30/exercise)

Single Leg Forward Fold (1 Min/Side)

Single Leg Frog (1 Min/Side)