Gym – CrossFit

Do not envy a violent man or choose any of his ways, for the LORD detests a perverse man but takes the upright into his confidence.
—Proverbs 3:31-32

View Public Whiteboard

Warm-up

5 minutes

50 single unders

5 push ups

10 band pull aparts

3 shoulder press Empty bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

5 (ea) alt pistols

40 DU (scale 80 singles)

Shoulder Press (10, 5, 3-3-3, 1-1-1-1)

10 reps w/ 55%

5 reps w/ 70%

3 sets of 3 reps with 80%

*5 sets of 1 rep with 90%

*NOT trying to establish a new 1 rm

Metcon (Weight)

3-5 Rounds of 6-9 reps of each movement (heavy as you can BUT with technique) REST 1 minute between rounds

1a.Seated DB Press

1b.Strict DB Rows

1c.Lying DB Extensions

1d.Strict DB Hammer Curls