CrossFit – Wed, Apr 19

Warm up – Wednesday
2 rounds:
1min bear walk metres
10 push up plus into downward dog
10 scap pull ups
Met con – Wednesday (Time)
For time
10 Rounds:
7 Deadlifts @ 45/70kg (ADV Option: 50/80)
7 Front Squats
7 Hand release push-ups
3 working sets (warm up sets not included)
6-8 Barbell Bench/floor press
8-10 DB/KB Bent Over Rows (strict form/pull elbows to hip)
8-10 Banded Straight Arm Lat Pull-Downs (pause 1 sec at bottom)

*goal is to use set 1 and 2 to get 7-8 reps on bench and rows and on the third set hit a 6rm (grab a spot on bench)

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