Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 12 min cap

10 Iron cross/RO2VS

15 Lying leg raises

10 Hollow rocks

10 Supermans

15 Push-ups

:45 Prone pec stretch

8 PVC pass throughs

10 Barbell upright rows

10 Barbell military press

Push Press (1 RM)

Take 20 minutes to build to a heavy 1RM.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Push-ups

18 Dbl DB deadlifts (50/35)

24 Ab mat sit-ups

Rx+: 70/50