Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 8 min cap

10 Iron cross/RO2VS

10 Superman

10 Air squat

6 Burpees

20 Band pull-aparts (Over/under)

Bench Press (5/3/2/5/3/2)

20 min time cap

Warm-up:

10 @ Bar

5 @ 40%

5 @ 50%

3 @ 65%

2 @ 70%

Bench press wave working sets:

5 @ 75%

3 @ 80%

2 @ 85%

5 @ 80%

3 @ 85%

2 @ 90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Bench press (115/75)

35 DU’s

Rx+: (135/85), 50 DU’s

Accessory Work

Super set:

3 x 8-10 DB bent over row (pull to armpit)

3 x 10-20 Push-ups

-then-

3x 25-30 DB Russian twist (30/20)