6-29-21 Punch the Air

28
Jun

6-29-21 Punch the Air

Announcements

Do you have any new injuries? Tell your Grail coach before the workout!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Inch Worms + Push-Up

10 Frog Hops + Jump

15 Light Band Pull Aparts

Strength

Shoulder Press (1-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 2:30 x 6 SETS

15 Burpee to Target*

12 Push Press (75/55#)

-No Additional Rest b/t Sets-

*6″ Above Standing Reach

(Score is Slowest Set)

Rx+ 115/75

Optional Finisher

Metcon (No Measure)

3 SETS

8/8 Plate Around the Worlds*

25 Banded Straight-Arm Pull-Down

*Keep plate light

-Rest 1:00 b/t Sets-

(No Measure)