9-12-18 Shoulder Press Wave 2

11
Sep

9-12-18 Shoulder Press Wave 2

Announcements

Saturday is the last day to register for the Barbells for Boobs-Challenge for Charity!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Active Samson

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

Warm-up (No Measure)

Shoulder Activation:

Banded Pull-Aparts

External Rotations

“I” “T” and “W” (no weight)

Weightlifting

Shoulder Press (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

250 Meter Row

15 Push-ups

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Low Dragon (1 Min/Side)

Pigeon Pose (1 Min/Side)

Twisted Cross (1 Min)