6-20-18 Shoulder Press MAX

19
Jun

6-20-18 Shoulder Press MAX

Announcements

A WOD to Remember-this Saturday, 8 & 9am classes.

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Then…

Quad Stretch

Knee to Chest

Active Spiderman

Hamstring Scoops

Side Lunge

Duck Walks

5 Push-ups, Bear Crawl, 5 Push-ups

5 Air Squats, Broad Jump, 5 Air Squats

Warm-up (No Measure)

Specific Warm-up:

10 “I” “T” and Cuban Press

Banded Walks

Weightlifting

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

Metcon

Metcon (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower
Score is slowest round.