CrossFit – Wed, Apr 19
Warm up – Wednesday
2 rounds:
1min bear walk metres
10 push up plus into downward dog
10 scap pull ups
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
10 Rounds:
7 Deadlifts @ 45/70kg (ADV Option: 50/80)
7 Front Squats
7 Hand release push-ups
Accessory
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)
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)