12-6-17 Bench Press Wave 3 – CrossFit Grail
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12-6-17 Bench Press Wave 3

5
Dec

12-6-17 Bench Press Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds (0:30 Seconds Each Exercise):

Jumping Jacks

Straight Arm Jacks

Side Lunge

Active Spidermans

Air Squats

Active Samson

Push-up to Down Dog

Banded Shoulder Warm-up

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

10 burpees

20 abmat situps

10 KB lunges 53/35#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (2 Min/Side)

Pigeon (2 Min/Side)

3 Pos Banded Shoulder Stretch (1 Min/Side)

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