7-10-18 Double Pump

Announcements

Wear your FUNNY (or Motivational) t-shirts this week, let us snap a pic and give everyone a laugh!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds, building in intensity:

25 Single Unders

5 SA KB Push Press (ea side)

10 Russian KB Swings

10 Air Squats

40′ KB Overhead Carry

Warm-up (No Measure)

Shoulder Activation:

10 “I” “T” and “W”

Weightlifting

Push Jerk + Split Jerk (Work up to heavy complex)

Barbell taken from rack

Metcon

Metcon (Time)

For time:

20-16-12-8-4 Shoulder to Overhead 95/65#

*30 Double unders after each round
RX+: 115/80#

Modification: 30 Bar Jumps

Cool Down

Metcon (No Measure)

Mobility: 3-Pos Banded Shoulder Stretches (5-6 mins)