10-12-17 Shoulder Press Wave 1 – CrossFit Grail
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10-12-17 Shoulder Press Wave 1

11
Oct

10-12-17 Shoulder Press Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder band warm up (Red or Black band)

15 overhead band to behind head

15 pull aparts

15 Back pull aparts

10 pass throughs

20 Arm Circles each direction

Weightlifting

Shoulder Press (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Warm-up

Warm-up (No Measure)

Practice Round #1

Performed with lighter weight

3 Calorie Row

6 Thrusters

3 Calorie Row

Practice Round #2

Performed with workout weight

2 Calorie Row

4 Thrusters

2 Calorie Row

Metcon

Metcon (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (75/55#)
RX + 115/80

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