7-18-18 Push Press Deload

17
Jul

7-18-18 Push Press Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run then…

Quad Stretch

Knuckle Drags

Soldier Kicks

Active Spidermans

Active Samson

Side Lunges

Inch Worm + 2 Push-ups

Warm-up (No Measure)

10 Reps Each:

“I” “T” and “W”

Weightlifting

Push Press (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 Deadlifts 95/65#

15 Box Jumps 24/20″

9 Push Press 95/65#
RX+: 115/80#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Twisted Cross (1 Min/Side)