7-25-18 Push Press MAX

24
Jul

7-25-18 Push Press MAX

Announcements

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Quad Stretch

Soldier Kicks

Side Lunges

Hamstring Scoops

Cradle Stretch

Hip Opener

Active Spiderman

Inch Worm with Push-up

Warm-up (No Measure)

Shoulder Activation:

Air Circles (FW/BW)

Shoulder Scoops

Arm Crossovers

Windmills

Banded Shoulder Exercises

Weightlifting

Push Press (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

20 Single Arm Russian KB Swings 53/35#

20 Russian Twist 53/35#

200 Meter Run
For russian twist, feet must be off the floor. No crossing legs.

Cool Down

Metcon (No Measure)

Single Leg Forward Fold (1 Min/Side)

Cross Shin (1 Min/Side)

Puppy Dog (1 Min)