6-6-18 Shoulder Press Wave 3

5
Jun

6-6-18 Shoulder Press Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run then…

10 Leg Swings

10 Active Spiderman

10 Tempo Squats

10 Push-up to Down Dog

10 Arm Circles (FW/BW)

10 PVC Pass Throughs

10 PVC Overhead Squats

Weightlifting

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

Metcon

Metcon (Time)

4 RFT:

15/12 Cal Row

15 Toes to Bar

9 Hang Power Snatch 75/55#
RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Low Dragon (1 Min/Side)

Pigeon Pose (1 Min/Side)

Child’s Pose (1 Min)