6-13-18 Shoulder Press Deload

12
Jun

6-13-18 Shoulder Press Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Easy Shuttle Run (10m apart)

Active Spidermans

Medium Shuttle Run

Cossack Squats

Faster Shuttle Run

Push-up to Down Dog

Warm-up (No Measure)

Shoulder Prep:

2 Rounds:

10 Banded Pull-Aparts

10 Banded Pass Throughs

10 Arm Circles (FW/BW)

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

50 DB Snatches 35/25#

40 DB Lunges 35/25#

30 Toes to Bar

20 Hand Release Push-ups
RX+: 50/35#, HSPUs

Cool Down

Metcon (No Measure)

Mobility:

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

Pigeon Pose (1 Min/Side)