7-20-17 Shoulder Press Wave 1 – CrossFit Grail
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7-20-17 Shoulder Press Wave 1

19
Jul

7-20-17 Shoulder Press Wave 1

CrossFit Grail – CrossFit

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%)

Metcon

Metcon (Time)

Ladder 1/10, 2/9, 3/8, 4/7… (Each round equals 11 reps)

KB Swing 53/35#

Goblet step-up 53/35#

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