8-29-18 Bench Press MAX

28
Aug

8-29-18 Bench Press MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Quad Stretch

Knees to Chest

Side Lunges

Spidermans

10 Cat Cows

5 Thoracic Rotations (each side)

5 Bird Dogs (each side)

Warm-up (No Measure)

Shoulder/Chest Activation:

2 Rounds:

10 Scap Push-ups

5 Push-ups

Banded Spiderman Walk

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 KB Swings 53/35#

30 Abmat Sit-ups

20 KB Overhead Lunges 53/35#

10 Toes to Bar

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Single Leg Forward Fold (1 Min/Side)

SL with QLT (1 Min/Side)

Thread the Needle (1 Min)