5-9-18 Bench Press Deload

8
May

5-9-18 Bench Press Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500M Row

Quick Skips

Cross Body Skips

Quad Stretch

SL Forward Fold to Leg Raise

Active Spiderman

Inch Worm + Push-up

Warm-up (No Measure)

1 set for quality:

40′ Banded Spiderman

10 “I” “T” and “W” 5/2.5#

10 Windmills

Weightlifting

Bench Press (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 16:

40 Burpees

20 Push Press 65/45#

30 Burpees

20 Push Press 75/55#

20 Burpees

20 Push Press 95/65#

10 Burpees

Max Push Press 115/75#
RX+: 75/55#, 95/65#, 115/75#, 135/95#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

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

Twisted Cross (1 Min/Side)

Thread the Needle (1 Min/Side)