7-11-18 Push Press Wave 3

10
Jul

7-11-18 Push Press Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds (slow, building intensity):

100m Run

10 Active Spiderman

12 Russian KB Swings

15 Ball Slams

Warm-up (No Measure)

Shoulder Activation:

20 Banded Pull Aparts

10 Banded Pass Throughs

10 External Rotations

Weightlifting

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

Metcon

Metcon (Time)

4 RFT:

100′ Walking Lunges

15 Deadlifts 135/95#

200m Run
RX+: 155/105#

Cool Down

Metcon (No Measure)

Mobility:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Twisted Cross (1 Min)