5-23-18 Shoulder Press Wave 1

22
May

5-23-18 Shoulder Press Wave 1

Announcements

Have you signed up for MURPH yet?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500m Row then…

:30 Seconds Each

Medball Foot Taps

Air Squats

Medball Deadlifts

Active Samson (60 sec)

Medball Slams

Active Spiderman (60 sec)

Warm-up (No Measure)

Shoulder Activation:

10 “I” “T” and “W”

Glute Activation:

Banded Walks

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Double Unders

15 Wallballs 20/14#

30 Double Unders

15 Kettlebell Swings 53/35#

Cool Down

Metcon (No Measure)

Mobility:

Kettlebell Ankle Stretch (1 Min/Side)

Child’s Pose (1 Min)

Sumo Squat Hold (1 Min)