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
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