9-26-18 Shoulder Press Deload

25
Sep

9-26-18 Shoulder Press Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Seconds Each:

Quad Stretch

Knuckle Drags

PVC Pass Throughs

Cradle Stretch

Active Spidermans

Air Squats

PVC Around the Worlds

Side Lunges

Push-up to Down Dog

PVC Overhead Squats

Warm-up (No Measure)

Shoulder/Glute Activation:

Banded Walks (5 step square)

10 “I” “T” and “W”

Weightlifting

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

Metcon

Metcon (No Measure)

5 Rounds for Time:

400m Run

15 Overhead Squats 65/45#
RX+: 95/65#