10-25-17 Shoulder Press Wave 3 – CrossFit Grail
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10-25-17 Shoulder Press Wave 3

24
Oct

10-25-17 Shoulder Press Wave 3

CrossFit Grail – CrossFit

 

Warm-up

Warm-up (No Measure)

400M Run

80 ft Bear Crawls

Spider Man crawls

60 arm circles

PVC pass throughs and stretch

10 PVC Shoulder Press

Weightlifting

Shoulder Press (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (AMRAP – Reps)

3 Rounds of:

AMRAP 4: Row for Calories

On the 0:00 – 10 Abmat Sit-Ups

On the 1:00 – 8 Abmat Sit-Ups

On the 2:00 – 6 Abmat Sit-Ups

On the 3:00 – 4 Abmat Sit-ups

Rest 2:00 between rounds
RX+ weighted sit-ups 20/14# (wall ball)

Score is number of calories for all 3 rounds

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