10-19-17 Shoulder Press Wave 2 – CrossFit Grail
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10-19-17 Shoulder Press Wave 2

18
Oct

10-19-17 Shoulder Press Wave 2

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 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7 mins

150 air squats

ME push press 75/55#

Rest 3 mins
RX+ 95/65#

Metcon (Time)

3 RFT:

15 cal row

10 thrusters 75/55#
RX+ 95/65#

Cool Down

Metcon (No Measure)

Foam roller:

5 mins: upper body (traps, shoulders, lats, etc)

5 mins: lower body (adductors, abductors, quads, glutes, hamstrings, etc)

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