6-27-18 Push Press Wave 1

26
Jun

6-27-18 Push Press Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:60 Seconds Each

Easy Row

Active Spidermans

Medium Row

Side Lunges + Standing Straddle

Faster Row

Inch Worm + 2 Push-ups

Warm-up (No Measure)

Banded Warm-up:

Spiderman Walks

10 Banded Pull Aparts

10 Banded Pass Throughs

0:30 Sec/Side Banded Archer

Weightlifting

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

Metcon

Metcon (Time)

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs 14/10#

20 Dumbbell Hang Clean and Jerks 35/25#
RX+: 20/14#, 50/35#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Child’s Pose on Med Ball (1 Min)

Squat Hold on Med Ball (1 Min)